Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	114% 3300kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	614% 798g	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	655% 249g	NA	38g per day for Men 19-50 years
Protein	435% 244g	122% 68.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	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	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	195% 1950mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	221% 1550mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.4% 89g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of California Red 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 California Red Kidney Beans vs Dried Chinese Chestnuts:

• 1 kilogram of California Red Kidney Beans has 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B9 than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 1.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 13 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Chinese Chestnuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw California Red Kidney Beans as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of California Red Kidney Beans has 6.7 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 2.6 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 2.6 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Chinese Chestnuts contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.9 times more Omega 3 and 3.6 times more Protein than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 7.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Chinese Chestnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6