Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Walnuts	9%	84%	7%

Macro Nutrients

	Boiled Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	38% 12g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	21% 27.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	35% 13.3g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	98% 687mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Walnuts per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B9 and 3.1 times more Vitamin K than Walnuts.
• While 7 oz of English Walnuts contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of English Walnuts contain 3.5 times more Calcium, 6.6 times more Copper, 3.5 times more Magnesium, 7.2 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Selenium and 2.9 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Walnuts contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 1.7 times more Carbohydrate than Walnuts.
• While 7 oz of English Walnuts contain 5.1 times more Energy, 130.4 times more Fat, 85.1 times more Saturated Fat, 54 times more Omega 3, 356 times more Omega 6, 8.2 times more Sugars and 1.8 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Walnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6