Comparing Nutrients in 300 calories Canned Kidney BeansVS Black Walnuts

Weight per 300 calories

Canned Kidney Beans

357g

Black Walnuts

48.5g

Dried Black Walnuts have 7.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is very high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Black Walnuts

14%

80%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Black Walnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.14g

Fat

29.6%28.8g

2.14 gvs28.8 g

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

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1.57%0.5g

Saturated Fat

5.28%1.7g

0.5 gvs1.7 g

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

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18.3%0.29g

Omega 3

81%1.3g

0.29 gvs1.3 g

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

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2.23%0.38g

Omega 6

96%16.4g

0.38 gvs16.4 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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40%51.8g

Carbohydrate

3.57%4.64g

51.8 gvs4.64 g

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

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9.1%6.6g

Sugars

0.74%0.53g

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

6.6 gvs0.53 g

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

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0%0g

Fructose

0.033%0.024g

≤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]

0 gvs0.024 g

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

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%0g

Glucose

%0.024g

0 gvs0.024 g

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

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%6.6g

Sucrose

%0.48g

6.6 gvs0.48 g

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

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40.4%15.4g

Fiber

8.67%3.3g

15.4 gvs3.3 g

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

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33.3%18.6g

Protein

21%11.7g

18.6 gvs11.7 g

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

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Vitamins

Canned Kidney Beansvs Black Walnuts

Vitamin A

0.11%0.97μg

RAE, retinol activity equivalents

NA μgvs0.97 μg

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

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34.5%0.41mg

Vitamin B1

2.3%0.028mg

Thiamine

0.41 mgvs0.028 mg

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

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14%0.18mg

Vitamin B2

4.85%0.063mg

Riboflavin

0.18 mgvs0.063 mg

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

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9.17%1.47mg

Vitamin B3

1.42%0.23mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.23 mg

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

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9.86%0.49mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.49 mgvs0.8 mg

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

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20.3%0.26mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.26 mgvs0.28 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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32%129μg

Vitamin B9

3.76%15μg

Folates and Folic Acid

129 μgvs15 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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4.76%4.3mg

Vitamin C

0.92%0.82mg

Ascorbic acid

4.3 mgvs0.82 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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0.48%0.071mg

Vitamin E

6.72%1mg

Tocopherols and Tocotrienols

0.071 mgvs1 mg

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

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12.2%14.6μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

14.6 μgvs1.3 μg

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

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Minerals

Canned Kidney Beansvs Black Walnuts

12%121mg

Calcium

2.96%29.6mg

121 mgvs29.6 mg

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

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53.6%0.48mg

Copper

73.2%0.66mg

0.48 mgvs0.66 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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52.2%4.18mg

Iron

19%1.5mg

4.18 mgvs1.5 mg

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

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23%96mg

Magnesium

23%97mg

96 mgvs97 mg

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

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26%0.6mg

Manganese

82%1.9mg

0.6 mgvs1.9 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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46%321mg

Phosphorus

35.5%249mg

321 mgvs249 mg

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

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25%846mg

Potassium

7.46%253mg

846 mgvs253 mg

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

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5.84%3.2μg

Selenium

15%8.24μg

3.2 μgvs8.24 μg

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

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70.5%1057mg

Sodium

0.065%0.97mg

1057 mgvs0.97 mg

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

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15%1.64mg

Zinc

15%1.63mg

1.64 mgvs1.63 mg

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

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7.53%279g

Water

0.06%2.2g

279 gvs2.2 g

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

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Black Walnuts:

Canned All Types Kidney Beans have 15 times more Vitamin B1, 2.9 times more Vitamin B2, 6.4 times more Vitamin B3, 8.6 times more Vitamin B9, 5.2 times more Vitamin C and 11.2 times more Vitamin K than Dried Black Walnuts.
While Dried Black Walnuts contain 1.6 times more Vitamin B5 and 14.1 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dried Black Walnuts have similar amounts of Vitamin B6 per 300 kcal.
Both Canned All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Black Walnuts:

Canned All Types Kidney Beans have 4.1 times more Calcium, 2.8 times more Iron, 1.3 times more Phosphorus, 3.3 times more Potassium, 1090.6 times more Sodium and 126.1 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 1.4 times more Copper, 3.1 times more Manganese and 2.6 times more Selenium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dried Black Walnuts have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 11.2 times more Carbohydrate, 12.4 times more Sugars, 4.7 times more Fiber and 1.6 times more Protein than Dried Black Walnuts.
While Dried Black Walnuts contain 13.4 times more Fat, 3.4 times more Saturated Fat, 4.4 times more Omega 3 and 43.2 times more Omega 6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Dried Black Walnuts have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBlack WalnutsVS California Red Kidney BeansCanned Kidney BeansVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Black Walnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: