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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Red Kidney Beans	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	116% 3370kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	626% 814g	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	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	668% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	507% 6.6mg	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	273% 1090μg	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	681% 613mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	83% 830mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1458% 13mg	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	423% 33.8mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	1613% 37mg	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	241% 1690mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	226% 7680mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	234% 25.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.7% 100g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Red Kidney Beans has 1.6 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 1 kg of Dried Japanese Chestnuts contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 13.6 times more Vitamin C than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Dried Japanese 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 Japanese Chestnuts:

• 1 kilogram of Red Kidney Beans has 2 times more Iron, 2.4 times more Phosphorus and 1.8 times more Potassium than Dried Japanese Chestnuts.
• While 1 kg of Dried Japanese Chestnuts contains 1.9 times more Copper, 3.3 times more Manganese and 2.8 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Japanese Chestnuts contain similar levels of Calcium, Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 11.5 times more Omega 3 and 4.3 times more Protein than Dried Japanese Chestnuts.
• While 1 kg of Dried Japanese Chestnuts contains 1.3 times more Carbohydrate than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Japanese Chestnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in one kilogram.