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

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.3% 619kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	61% 59.3g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	167% 2.68g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	199% 33.8g	0.12% 0.02g	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	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	NA	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	43% 24g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Boiled California Red 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	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	8% 0.1mg	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	18.5% 74μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	32% 0.29mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	14% 0.32mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	30.6% 3.37mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.12% 4.56g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Boiled California Red Kidney Beans per 100 g

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

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

• 100 grams of Black Walnuts have 2.1 times more Vitamin B2, 7.6 times more Vitamin B5 and 5.6 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1 and 2.4 times more Vitamin B9 than Dried Black Walnuts.
• Both Black Walnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 per 100 grams.
• Both Dried Black Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Black Walnuts have 4.7 times more Copper, 4.2 times more Magnesium, 12.3 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Potassium, 14.2 times more Selenium and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Black Walnuts and Boiled California Red Kidney Beans contain similar levels of Calcium and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Walnuts have 5 times more Energy, 659.2 times more Fat, 248.8 times more Saturated Fat, 83.7 times more Omega 3, 1688 times more Omega 6 and 2.6 times more Protein than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 2.3 times more Carbohydrate and 1.4 times more Fiber than Dried Black Walnuts.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6