Comparing Nutrients in 7 ounces California Red Kidney Beans VS Walnuts

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	38% 12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	130% 49.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	48.6% 194μg	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	9.92% 8.93mg	2.87% 2.58mg	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	9.26% 1.4mg	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

	California Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	350% 3.15mg	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	232% 18.6mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	115% 804mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 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.
• While English Walnuts contain 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than English Walnuts.
• While English Walnuts contain 1.4 times more Copper, 3.4 times more Manganese and 1.5 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and English Walnuts have similar amounts of Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 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.
• Both Raw California Red Kidney Beans as well as English Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.