Comparing Nutrients in 100 grams Walnuts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	22.6% 654kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	0.32% 0.054g	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	46% 59.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 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	65.5% 25g	38g per day for Men 19-50 years
Protein	27% 15.2g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	California Red 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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	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

	Walnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.8% 98mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	122% 1.1mg	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	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	43.5% 1mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• English Walnuts have 1.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B9 and 3.5 times more Vitamin C than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• English Walnuts have 1.4 times more Copper, 3.4 times more Manganese, 1.5 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Calcium, 3.2 times more Iron and 3.4 times more Potassium than English Walnuts.
• Both English Walnuts and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• English Walnuts have 2 times more Energy, 260.8 times more Fat, 170.2 times more Saturated Fat, 108.1 times more Omega 3 and 705.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Carbohydrate, 3.7 times more Fiber and 1.6 times more Protein than English Walnuts.
• Both English Walnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.