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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Glazed Walnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	34.2% 992kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.6% 94g	35% 45.2g	130g per day for Men 19-50 years
Sugars	88% 63.8g	0.88% 0.64g	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	19% 7.14g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	NA	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 141mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	NA	53.4% 0.48mg	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	32% 2.56mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	NA	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	NA	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	59% 885mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• Both Glazed Walnuts and Boiled Red Kidney Beans have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Glazed Walnuts have 2.5 times more Calcium and 223 times more Sodium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.3 times more Iron and 1.7 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 3.9 times more Energy, 71.4 times more Fat, 49.6 times more Saturated Fat, 2.1 times more Carbohydrate and 100.4 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.1 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Boiled Red Kidney Beans offer comparable quantities of Protein per seven ounces.