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Compare Nutrients in 100 grams WalnutsVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Walnuts
9%
84%
7%
Boiled Kidney Beans
27%
3%
70%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
WalnutsBoiled Kidney Beans
Vitamin A
0.11%
0%
1 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
28%
13%
0.34 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11.5%
4.6%
0.15 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.06%
3.63%
1.13 mg0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
41.5%
9.23%
0.54 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.44%
1.33%
1.3 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
4.67%
0.2%
0.7 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
7%
2.7 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
24.5%
32.5%
98 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
WalnutsBoiled Kidney Beans
Calcium
9.8%
3.5%
98 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
178%
24%
1.6 mg0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
36%
27.8%
2.9 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
39.5%
10.5%
158 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
148%
18.7%
3.4 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
49%
19.7%
346 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
13%
12%
441 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
8.9%
2%
4.9 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.07%
2 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
9.1%
3.1 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.1 times more Thiamine, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 23.3 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.1 times more Vitamin K and 1.3 times more Folate than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Walnuts vs Boiled Kidney Beans:
English Walnuts have 2.8 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 7.9 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Potassium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
WalnutsBoiled Kidney Beans
Energy
22.6%
4.38%
654 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
67%
0.52%
65 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
26.8%
15%
15 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
10.5%
17.7%
13.7 g23 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
3.6%
0.44%
2.6 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17.6%
17%
6.7 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
19%
0.22%
6.13 g0.07 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
569%
10.6%
9.1 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
224%
0.65%
38 g0.11 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.11%
1.8%
4.07 g67 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
English Walnuts have 5.1 times more Energy, 130 times more Fat, 1.7 times more Protein, 8.1 times more Sugars, 87.6 times more Saturated Fat, 53.5 times more Omega 3 and 345.5 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.7 times more Carbohydrate and 16.5 times more Water than English Walnuts. Both English Walnuts and Boiled All Types Kidney Beans have similar amounts of Fiber per 100 g.