Comparing Nutrients in 100 grams Black Walnuts VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Black Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.75% 0.057mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	9.23% 0.12mg	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	7.75% 31μg	32.5% 130μg	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	1.9% 1.7mg	1.33% 1.2mg	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	14% 2.08mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Black Walnuts have 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.
• While Boiled All Types Kidney Beans contain 2.8 times more Vitamin B1, 4.2 times more Vitamin B9 and 3.1 times more Vitamin K than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 100 g.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Black Walnuts have 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.
• While Boiled All Types Kidney Beans contain 14.7 times more Water than Dried Black Walnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Black Walnuts have 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.
• While Boiled All Types Kidney Beans contain 2.4 times more Carbohydrate than Dried Black Walnuts.
• Both Dried Black Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.
• Both Dried Black Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.