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

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	11% 3.57g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	36.6% 47.6g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.1% 71mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	NA	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	16% 1.3mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	NA	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	1.8% 67g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans contain more Vitamin C than Glazed Walnuts.

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

• Glazed Walnuts have 111.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.3 times more Iron, 1.8 times more Potassium and 10.7 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Boiled California Red Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Glazed Walnuts have 4 times more Energy, 396.8 times more Fat, 255.1 times more Saturated Fat and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Boiled California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Glazed Walnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.