Lets compare vitamin content per 14 ounces of Black Walnuts vs Canned Kidney Beans:
Dried Black Walnuts have 2.5 times more Vitamin B2, 12 times more Vitamin B5, 7.9 times more Vitamin B6, 1.4 times more Vitamin C and 104 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Vitamin B1 and 1.5 times more Vitamin K than Dried Black Walnuts.
Both Dried Black Walnuts and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
Both Dried Black Walnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Black Walnuts vs Canned Kidney Beans:
Dried Black Walnuts have 1.8 times more Calcium, 10.1 times more Copper, 2.7 times more Iron, 7.4 times more Magnesium, 23.2 times more Manganese, 5.7 times more Phosphorus, 2.2 times more Potassium, 18.9 times more Selenium and 7.3 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 148 times more Sodium and 17.1 times more Water than Dried Black Walnuts.
Comparison of macro-nutrients per 14 ounces:
Dried Black Walnuts have 7.4 times more Energy, 98.9 times more Fat, 24.7 times more Saturated Fat, 32.6 times more Omega 3, 318.5 times more Omega 6, 1.6 times more Fiber and 4.6 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.5 times more Carbohydrate and 1.7 times more Sugars than Dried Black Walnuts.
Both Dried Black Walnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.