Comparing Nutrients in 100 grams California Red Kidney Beans VS Black Walnuts

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Energy	11.4% 330kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	NA	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	65.5% 25g	18% 6.8g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	43% 24g	56g per day for Men 19-50 years

Vitamins

	California Red 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	44% 0.53mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Black Walnuts	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.12% 4.56g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 9.3 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 12.7 times more Vitamin B9 and 2.6 times more Vitamin C than Dried Black Walnuts.
• While Dried Black Walnuts contain 2.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red 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 California Red Kidney Beans vs Black Walnuts:

• Raw California Red Kidney Beans have 3.2 times more Calcium, 3 times more Iron and 2.8 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Magnesium, 3.9 times more Manganese, 1.3 times more Phosphorus, 5.3 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Black Walnuts have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 6.2 times more Carbohydrate and 3.7 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.9 times more Energy, 237.3 times more Fat, 96.8 times more Saturated Fat, 31.9 times more Omega 3 and 625.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Black Walnuts have similar amounts of Protein per 100 g.
• Both Raw California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.