Comparing Nutrients in 5 ounces Black Walnuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	30.3% 877kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.098% 0.071g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	34.7% 13g	38g per day for Men 19-50 years
Protein	61% 34g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55.3% 4.42mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 727mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Walnuts versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Black Walnuts vs Boiled California Red Kidney Beans:

• 5 ounces of Black Walnuts have 2.1 times more Vitamin B2, 7.6 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Dried Black Walnuts.
• Both Black Walnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• Both Dried Black Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Boiled California Red Kidney Beans:

• 5 ounces of Black Walnuts have 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Black Walnuts and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 5 times more Energy, 659.2 times more Fat, 248.8 times more Saturated Fat, 83.7 times more Omega 3, 1688 times more Omega 6 and 2.6 times more Protein than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.3 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6