Comparing Nutrients in 100 grams Canned Red Kidney Beans with Liquids VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Walnuts	9%	84%	7%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Walnuts	Recommended Dietary Allowance
Energy	2.8% 81kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	3.6% 2.6g	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% 0g	0.12% 0.09g	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	% 0g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 2.43g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	24.5% 98μg	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	0.89% 0.8mg	1.44% 1.3mg	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	0.13% 0.02mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Walnuts	Recommended Dietary Allowance
Calcium	2.9% 29mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	176% 1.6mg	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	15.6% 1.25mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 106mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Walnuts per 100 g

Compare the macro and micronutrient content in 100 g of Canned Red Kidney Beans with Liquids versus 100 g of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Red Kidney Beans with Liquids vs Walnuts:

• 100 grams of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin K than Walnuts.
• While 100 g of English Walnuts contain 3.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 4.4 times more Vitamin B5, 6.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 35 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Red Kidney Beans with Liquids vs Walnuts:

• 100 grams of Canned Red Kidney Beans with Liquids have 128 times more Sodium and 19.2 times more Water than Walnuts.
• While 100 g of English Walnuts contain 3.4 times more Calcium, 10.8 times more Copper, 2.3 times more Iron, 5.3 times more Magnesium, 11.7 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, 4.5 times more Selenium and 5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 100 grams:

• 100 g of English Walnuts contain 8.1 times more Energy, 181.1 times more Fat, 49 times more Saturated Fat, 178 times more Omega 3, 459 times more Omega 6, 1.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Walnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6