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Comparing Nutrients in 5 ounces WalnutsVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%
5 oz ▼

Macro Nutrients

WalnutsvsBoiled Kidney Beans
32%
Energy
6.2%
927 kcalvs180 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
95%
Fat
0.73%
92 gvs0.71 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
38.6%
Protein
22%
21.6 gvs12.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
15%
Carbohydrate
25%
19.4 gvs32.3 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
5.1%
Sugars
0.63%
3.7 gvs0.45 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
25%
Fiber
24%
9.5 gvs9.07 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
27%
Saturated Fat
0.32%
8.7 gvs0.1 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
804%
Omega 3
15%
13 gvs0.24 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
318%
Omega 6
0.9%
54 gvs0.15 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.16%
Water
2.56%
5.77 gvs95 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

WalnutsvsBoiled Kidney Beans
0.16%
Vitamin A
0%
1.4 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
40.3%
Thiamine
19%
0.48 mgvs0.23 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
16.4%
Vitamin B2
6.32%
0.21 mgvs0.082 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
9.97%
Vitamin B3
5.12%
1.6 mgvs0.82 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
58.6%
Vitamin B6
13%
0.76 mgvs0.17 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
2.05%
Vitamin C
1.9%
1.84 mgvs1.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
6.6%
Vitamin E
0.28%
0.99 mgvs0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
3.2%
Vitamin K
9.92%
3.83 μgvs12 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
34.7%
Folate
46%
139 μgvs184 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

WalnutsvsBoiled Kidney Beans
14%
Calcium
4.96%
139 mgvs49.6 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
250%
Copper
34%
2.25 mgvs0.31 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
51.6%
Iron
39.3%
4.12 mgvs3.15 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
53.3%
Magnesium
14%
224 mgvs59.5 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
210%
Manganese
26.5%
4.84 mgvs0.61 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
70%
Phosphorus
28%
490 mgvs196 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
18.4%
Potassium
17%
625 mgvs574 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
12.6%
Selenium
2.83%
6.95 μgvs1.56 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.19%
Sodium
0.094%
2.83 mgvs1.4 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
40%
Zinc
13%
4.38 mgvs1.4 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.1 times more Thiamine, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K and 1.3 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 5 oz.

Comparing minerals per 5 ounces for Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:
English Walnuts have 5.1 times more Energy, 130.4 times more Fat, 1.8 times more Protein, 8.2 times more Sugars, 83.9 times more Saturated Fat, 53.4 times more Omega 3 and 352.7 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 16.4 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 5 oz.




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