Comparing Nutrients in 5 ounces Walnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Walnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	804% 13g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	3.6% 2.62g	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	0.18% 0.13g	0% 0g	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	% 0.11g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.44g	% 2.62g	g per day for Men 19-50 years
Fiber	25% 9.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	12.8% 51μg	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	2.05% 1.84mg	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	6.6% 0.99mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	21.3% 0.19mg	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	51.6% 4.12mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	10.4% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Walnuts vs Canned Kidney Beans:

• English Walnuts have 2.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.7 times more Vitamin B3, 4.1 times more Vitamin B5, 7.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 35 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Vitamin K than English Walnuts.
• Both English Walnuts and Canned All Types Kidney Beans have similar amounts of Vitamin C per 5 oz.
• Both English Walnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Canned Kidney Beans:

• English Walnuts have 2.9 times more Calcium, 11.7 times more Copper, 2.5 times more Iron, 5.9 times more Magnesium, 20.3 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 5.4 times more Selenium and 6.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 148 times more Sodium and 19.2 times more Water than English Walnuts.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 7.8 times more Energy, 108.7 times more Fat, 43.4 times more Saturated Fat, 110.7 times more Omega 3, 359.4 times more Omega 6, 1.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Canned All Types Kidney Beans.
• Both English Walnuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both English Walnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.