Comparing Nutrients in 5 ounces Walnuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32% 927kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	804% 13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.45% 0.077g	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	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	93% 35.3g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	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

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• English Walnuts have 1.4 times more Copper, 3.4 times more Manganese, 1.5 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than English Walnuts.
• Both English Walnuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• English Walnuts have 2 times more Energy, 260.8 times more Fat, 170.2 times more Saturated Fat, 108.1 times more Omega 3 and 705.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.