Comparing Nutrients in 100 grams Red Kidney Beans VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Walnuts	9%	84%	7%

Macro Nutrients

	Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Energy	11.6% 337kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	NA	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	NA	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	40% 15g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	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	50.7% 0.61mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	1.4% 0.21mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Walnuts	Recommended Dietary Allowance
Calcium	8.3% 83mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	176% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	58% 406mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Walnuts per 100 g

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

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

• 100 grams of Red Kidney Beans have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9, 3.5 times more Vitamin C and 2.1 times more Vitamin K than Walnuts.
• While 100 g of English Walnuts contain 1.4 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Red Kidney Beans.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Red Kidney Beans have 2.3 times more Iron and 3.1 times more Potassium than Walnuts.
• While 100 g of English Walnuts contain 2.3 times more Copper, 3.1 times more Manganese and 1.5 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Walnuts contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 4.5 times more Carbohydrate, 2.3 times more Fiber and 1.5 times more Protein than Walnuts.
• While 100 g of English Walnuts contain 1.9 times more Energy, 61.5 times more Fat, 39.8 times more Saturated Fat, 25.4 times more Omega 3 and 167.1 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Walnuts offer comparable quantities of Sugars per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6