Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	72.6% 94g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	88% 63.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	64.5% 258μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	NA	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% 4.4mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	NA	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	NA	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	39% 274mg	NA	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	3.6% 133g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Glazed Walnuts:

• Boiled All Types Kidney Beans have more Vitamin C than Glazed Walnuts.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Glazed Walnuts:

• Boiled All Types Kidney Beans have 1.7 times more Iron, 1.7 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 2 times more Calcium and 446 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.8 times more Fiber than Glazed Walnuts.
• While Glazed Walnuts contain 3.9 times more Energy, 71.4 times more Fat, 48.9 times more Saturated Fat, 2.1 times more Carbohydrate and 100.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Glazed Walnuts have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.