Comparing Nutrients in 300 calories Boiled Kidney BeansVS Black Walnuts

Weight per 300 calories

Boiled Kidney Beans

236g

Black Walnuts

48.5g

Dried Black Walnuts have 4.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Black Walnuts

14%

80%

300 kcal ▼

Macro Nutrients

Boiled 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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1.2%1.2g

Fat

29.6%28.8g

1.2 gvs28.8 g

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

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0.54%0.17g

Saturated Fat

5.28%1.7g

0.17 gvs1.7 g

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

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25%0.4g

Omega 3

81%1.3g

0.4 gvs1.3 g

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

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1.5%0.26g

Omega 6

96%16.4g

0.26 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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41.4%54g

Carbohydrate

3.57%4.64g

54 gvs4.64 g

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

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1.04%0.76g

Sugars

0.74%0.53g

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

0.76 gvs0.53 g

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

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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]

NA gvs0.024 g

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

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Glucose

%0.024g

NA gvs0.024 g

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

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Sucrose

%0.48g

NA gvs0.48 g

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

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39.8%15g

Fiber

8.67%3.3g

15 gvs3.3 g

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

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36.6%20.5g

Protein

21%11.7g

20.5 gvs11.7 g

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

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Vitamins

Boiled Kidney Beansvs Black Walnuts

0%0μg

Vitamin A

0.11%0.97μg

RAE, retinol activity equivalents

0 μgvs0.97 μg

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

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31.5%0.38mg

Vitamin B1

2.3%0.028mg

Thiamine

0.38 mgvs0.028 mg

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

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10.5%0.14mg

Vitamin B2

4.85%0.063mg

Riboflavin

0.14 mgvs0.063 mg

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

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8.53%1.37mg

Vitamin B3

1.42%0.23mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs0.23 mg

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

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10.4%0.52mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.52 mgvs0.8 mg

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

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22%0.28mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.28 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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76.8%307μg

Vitamin B9

3.76%15μg

Folates and Folic Acid

307 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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3.15%2.83mg

Vitamin C

0.92%0.82mg

Ascorbic acid

2.83 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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0.47%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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16.5%20μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

20 μgvs1.3 μg

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

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Minerals

Boiled Kidney Beansvs Black Walnuts

8.27%82.7mg

Calcium

2.96%29.6mg

82.7 mgvs29.6 mg

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

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56.7%0.51mg

Copper

73.2%0.66mg

0.51 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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65.6%5.24mg

Iron

19%1.5mg

5.24 mgvs1.5 mg

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

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23.6%99mg

Magnesium

23%97mg

99 mgvs97 mg

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

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44%1mg

Manganese

82%1.9mg

1 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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46.6%326mg

Phosphorus

35.5%249mg

326 mgvs249 mg

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

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28%957mg

Potassium

7.46%253mg

957 mgvs253 mg

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

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4.72%2.6μg

Selenium

15%8.24μg

2.6 μgvs8.24 μg

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

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0.16%2.36mg

Sodium

0.065%0.97mg

2.36 mgvs0.97 mg

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

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21.5%2.36mg

Zinc

15%1.63mg

2.36 mgvs1.63 mg

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

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4.27%158g

Water

0.06%2.2g

158 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 Boiled Kidney Beans vs Black Walnuts:

Boiled All Types Kidney Beans have 13.7 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B3, 20.4 times more Vitamin B9, 3.4 times more Vitamin C and 15.2 times more Vitamin K than Dried Black Walnuts.
While Dried Black Walnuts contain 1.5 times more Vitamin B5 and 14.2 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Dried Black Walnuts have similar amounts of Vitamin B6 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled All Types Kidney Beans have 2.8 times more Calcium, 3.5 times more Iron, 1.3 times more Phosphorus, 3.8 times more Potassium, 1.4 times more Zinc and 71.5 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 1.3 times more Copper, 1.9 times more Manganese and 3.2 times more Selenium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Dried Black Walnuts have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 11.6 times more Carbohydrate, 4.6 times more Fiber and 1.8 times more Protein than Dried Black Walnuts.
While Dried Black Walnuts contain 24.3 times more Fat, 9.8 times more Saturated Fat, 3.2 times more Omega 3 and 64.1 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Dried Black Walnuts have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBlack WalnutsVS Canned Kidney BeansBoiled Kidney BeansVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Black Walnuts

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: