Comparing Nutrients in 100 grams Boiled Kidney Beans VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Boiled Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	199% 33.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	17% 6.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Black 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	13.3% 0.16mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	45% 0.58mg	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	32.5% 130μg	7.75% 31μg	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	1.33% 1.2mg	1.9% 1.7mg	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	0.2% 0.03mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	151% 1.36mg	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	27.8% 2.22mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	169% 3.9mg	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	19.7% 138mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Black Walnuts:

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B1, 1.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 3.1 times more Vitamin K than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.2 times more Vitamin B2, 7.5 times more Vitamin B5, 4.9 times more Vitamin B6, 1.4 times more Vitamin C and 69.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Black Walnuts:

• Boiled All Types Kidney Beans have 14.7 times more Water than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Calcium, 6.3 times more Copper, 1.4 times more Iron, 4.8 times more Magnesium, 9.1 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 15.5 times more Selenium and 3.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.4 times more Carbohydrate than Dried Black Walnuts.
• While Dried Black Walnuts contain 4.9 times more Energy, 118.7 times more Fat, 47.7 times more Saturated Fat, 15.7 times more Omega 3, 312.6 times more Omega 6, 3.4 times more Sugars and 2.8 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Black Walnuts have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.