Comparing Nutrients in 7 ounces California Red Kidney Beans VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	72.6% 94g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	California Red 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	87.5% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Glazed Walnuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	NA	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	NA	700mg per day for Men 19-50 years
Potassium	87% 2957mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	NA	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Glazed Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Glazed Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of California Red Kidney Beans have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

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

• 7 ounces of California Red Kidney Beans have 2.7 times more Calcium, 7.2 times more Iron and 6.4 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 40.5 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.3 times more Carbohydrate, 6.9 times more Fiber and 2.9 times more Protein than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 1.5 times more Energy, 142.8 times more Fat and 99.2 times more Saturated Fat than Raw California Red Kidney Beans.