Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Boiled Kidney Beans	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	23% 7.36g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	103% 1.65g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	603% 784g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	89.5% 50g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	168% 151mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	35% 350mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	726% 6.53mg	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	278% 22mg	299% 24mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	514% 12mg	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	197% 1380mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	291% 9910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 669g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dried peeled European Chestnuts:

• Dried peeled European Chestnuts contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried peeled European Chestnuts have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dried peeled European Chestnuts:

• Boiled All Types Kidney Beans have 2.9 times more Zinc and 7.4 times more Water than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 1.8 times more Calcium, 3 times more Copper, 1.8 times more Magnesium, 2.8 times more Manganese, 2.4 times more Potassium and 37 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried peeled European Chestnuts have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.7 times more Protein than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2.9 times more Energy, 7.8 times more Fat, 10.1 times more Saturated Fat, 12.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried peeled European Chestnuts have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.