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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 121mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	63.7% 0.57mg	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	77.4% 6.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	27.4% 0.63mg	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	145% 1018mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• Dried Black Walnuts have 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 14.7 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled California Red Kidney Beans have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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