Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Canned Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	29% 840kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	614% 798g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	122% 68.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	512% 6.66mg	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	90% 360μg	275% 1100μg	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	13.3% 12mg	650% 585mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	34% 340mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	656% 5.9mg	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	146% 11.7mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1131% 26mg	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	129% 900mg	221% 1550mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	128% 14mg	11mg per day for Men 19-50 years
Water	21% 780g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Chinese Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Dried Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Dried Chinese Chestnuts:

• 1 kg of Dried Chinese Chestnuts contains 2.2 times more Vitamin B1, 5.7 times more Vitamin B2, 3.2 times more Vitamin B3, 6.5 times more Vitamin B5, 9 times more Vitamin B6, 3.1 times more Vitamin B9 and 48.8 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Dried Chinese Chestnuts:

• 1 kilogram of Canned Kidney Beans has 59.2 times more Sodium and 8.8 times more Water than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 4.4 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 15.5 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Dried Chinese Chestnuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.8 times more Omega 3 than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 4.3 times more Energy, 4 times more Omega 6, 5.5 times more Carbohydrate and 1.3 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6