Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Energy	8.5% 246kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	89% 1.16mg	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	36.7% 147μg	15.4% 61.5μg	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	2.65% 2.4mg	3.75% 3.37mg	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	NA	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Calcium	13% 131mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	300% 2.7mg	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	74% 5.9mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	336% 7.73mg	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% 272mg	145% 1018mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 9.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Black Walnuts:

• Boiled California Red Kidney Beans have 2.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.1 times more Vitamin B2, 7.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Black Walnuts have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Black Walnuts:

• Boiled California Red Kidney Beans have 14.7 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dried Black Walnuts have similar amounts of Calcium, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans have 2.3 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 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.
• Both Boiled California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.