Comparing Nutrients in 14 ounces California Red Kidney Beans VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	California Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Energy	45% 1310kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	18.6% 3.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	139% 181g	130g per day for Men 19-50 years
Sugars	NA	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	260% 99g	84.6% 32g	38g per day for Men 19-50 years
Protein	173% 97g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw 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	175% 2.1mg	78.7% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	29.2% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	115% 1.5mg	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	391% 1564μg	61.5% 246μg	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	20% 18mg	190% 171mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	77.4% 774mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	197% 1.77mg	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	464% 37mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	164% 3.78mg	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	230% 1607mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	60.5% 2056mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	5.2% 193g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Raw European Chestnuts:

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.4 times more Vitamin B9 than Raw European Chestnuts.
• While Raw European Chestnuts contain 9.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw European Chestnuts have similar amounts of Vitamin B6 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Raw European Chestnuts:

• Raw California Red Kidney Beans have 7.2 times more Calcium, 2.5 times more Copper, 9.3 times more Iron, 5 times more Magnesium, 4.4 times more Phosphorus, 2.9 times more Potassium and 4.9 times more Zinc than Raw European Chestnuts.
• While Raw European Chestnuts contain 4.1 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw European Chestnuts have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.5 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Fiber and 10.1 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 9 times more Fat, 11.8 times more Saturated Fat and 14.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw European Chestnuts have similar amounts of Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.