Comparing Nutrients in 100 grams Boiled Kidney Beans VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	210% 35.7g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.92% 3.57g	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	17% 6.4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	0.2% 0.03mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	165% 1.5mg	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	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	19.7% 138mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 and 2.5 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B6 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Vitamin C per 100 g.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Dry Roasted Walnuts with Salt:

• Boiled All Types Kidney Beans have 15.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 2 times more Calcium, 6.9 times more Copper, 3.6 times more Magnesium, 2.4 times more Phosphorus, 4.5 times more Selenium, 643 times more Sodium and 3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 1.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 5.1 times more Energy, 121.4 times more Fat, 73.4 times more Saturated Fat, 50 times more Omega 3, 330.4 times more Omega 6, 11.2 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Roasted Walnuts with Salt have similar amounts of Fiber per 100 g.
• Both Boiled All Types Kidney Beans as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.