Comparing Nutrients in 100 calories California Red Kidney BeansVS Black Walnuts

Weight per 100 calories

California Red Kidney Beans

30.3g

Black Walnuts

16g

Dried Black Walnuts have 1.9 times more energy per unit of mass than Raw California Red Kidney Beans, which is very high in comparison to other foods. California Red Kidney Beans having high energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Black Walnuts?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

9.9%9.6g

0.076 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

1.76%0.56g

0.011 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

27%0.43g

0.025 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

32%5.45g

0.016 gvs5.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

1.2%1.55g

18 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.011%0.008g

≤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]

NA gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.008g

NA gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.16g

NA gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

2.9%1.1g

7.55 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

6.94%3.9g

7.4 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Black Walnuts

0%0μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

0 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

0.77%0.009mg

Thiamine

0.16 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.066 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.24 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.12 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

119 μgvs5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

0.31%0.27mg

Ascorbic acid

1.36 mgvs0.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

NA mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

NA μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Black Walnuts

5.9%59mg

Calcium

0.99%9.85mg

59 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

24.4%0.22mg

0.33 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg

Iron

6.3%0.5mg

2.83 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

7.73%32.5mg

48.5 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

27.4%0.63mg

0.3 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

12%83mg

123 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

2.5%84.5mg

452 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

5%2.75μg

0.97 μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

0.022%0.32mg

3.33 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

4.95%0.54mg

0.77 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

0.02%0.74g

3.56 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw California Red Kidney Beans have 17.4 times more Vitamin B1, 3.2 times more Vitamin B2, 8.2 times more Vitamin B3, 1.3 times more Vitamin B6, 23.8 times more Vitamin B9 and 5 times more Vitamin C than Dried Black Walnuts.
Both Raw California Red Kidney Beans and Dried Black Walnuts have similar amounts of Vitamin B5 per 100 kcal.
Both Raw California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

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

Raw California Red Kidney Beans have 6 times more Calcium, 1.5 times more Copper, 5.6 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 5.3 times more Potassium and 1.4 times more Zinc than Dried Black Walnuts.
While Dried Black Walnuts contain 2.1 times more Manganese and 2.8 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 11.7 times more Carbohydrate, 6.9 times more Fiber and 1.9 times more Protein than Dried Black Walnuts.
While Dried Black Walnuts contain 126.5 times more Fat, 51.6 times more Saturated Fat, 17 times more Omega 3 and 333.3 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
Both Raw California Red Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansBlack WalnutsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: