Comparing Nutrients in 100 grams Walnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.6% 654kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	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	10.5% 13.7g	17.5% 23g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	17% 6.4g	38g per day for Men 19-50 years
Protein	27% 15.2g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	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

	Walnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	36.4% 2.9mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	18.7% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	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	28% 3.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	1.8% 67g	3700g per day for Men 19-50 years

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

• English Walnuts have 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B9 and 3.1 times more Vitamin K than English Walnuts.
• Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 100 g.
• Both English 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 Walnuts vs Boiled Kidney Beans:

• English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 16.4 times more Water than English Walnuts.
• Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 5.1 times more Energy, 130.4 times more Fat, 83.9 times more Saturated Fat, 53.4 times more Omega 3, 352.7 times more Omega 6, 8.2 times more Sugars and 1.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate than English Walnuts.
• Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.
• Both English Walnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.