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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	116% 3370kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	614% 798g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	NA	38g per day for Men 19-50 years
Protein	402% 225g	122% 68.2g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	83% 830mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	656% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	221% 1550mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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: Red Kidney Beans VS Dried Chinese Chestnuts per 1 kg

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

• 1 kilogram of Red Kidney Beans has 2.3 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 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 13 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Chinese Chestnuts provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw 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 Red Kidney Beans vs Dried Chinese Chestnuts:

• 1 kilogram of Red Kidney Beans has 2.9 times more Calcium, 2.9 times more Iron, 2.6 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 2.3 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Chinese Chestnuts contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 8 times more Omega 3 and 3.3 times more Protein than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Chinese Chestnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6