Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled Kidney Beans	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	135% 175g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	NA	38g per day for Men 19-50 years
Protein	61.4% 34.4g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	177% 160mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.8mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.2% 266g	5.58% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Peeled European Chestnuts:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 33.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Peeled Raw European Chestnuts have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Peeled European Chestnuts:

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 2 times more Zinc and 1.3 times more Water than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.9 times more Copper than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Peeled Raw European Chestnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 3.2 times more Omega 3 and 5.3 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.5 times more Energy, 2.5 times more Fat, 4.1 times more Omega 6 and 1.9 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.