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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Chinese Chestnuts	Recommended Dietary Allowance
Energy	114% 3300kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	377% 491g	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	75% 42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	315% 4.1mg	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	170% 680μg	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	400% 360mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	195% 1950mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	403% 3.63mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	696% 16mg	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Chinese Chestnuts:

• Raw California Red Kidney Beans have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.8 times more Vitamin B9 than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain more Vitamin A and 8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Chinese Chestnuts have similar amounts of Vitamin B6 per 1 kg.
• Both Raw California Red Kidney Beans as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 10.8 times more Calcium, 3 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 4.2 times more Phosphorus, 3.3 times more Potassium and 2.9 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 1.6 times more Manganese and 3.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.5 times more Energy, 3 times more Omega 3, 1.2 times more Carbohydrate and 5.8 times more Protein than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.4 times more Fat and 4.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.