Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.87% 0.49g	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	107% 139g	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	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	86.4% 1.12mg	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	46.6% 187μg	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	116% 104mg	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	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	14% 139mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	248% 2.23mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	275% 6.3mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	38.4% 1306mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.6% 244g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B9 than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 21.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Japanese Chestnuts have similar amounts of Vitamin B5 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Japanese 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 Japanese Chestnuts:

• Boiled All Types Kidney Beans have 1.5 times more Iron, 1.9 times more Phosphorus and 1.2 times more Potassium than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 2.6 times more Copper and 3.7 times more Manganese than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Japanese Chestnuts have similar amounts of Calcium, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 13.1 times more Omega 3 and 3.9 times more Protein than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 1.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Japanese Chestnuts have similar amounts of Energy per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw Japanese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.