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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Chinese Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	52.8% 1530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	NA	195% 74g	38g per day for Men 19-50 years
Protein	51.4% 29g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.2% 3.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	92% 1.2mg	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	115% 460μg	325% 1300μg	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	274% 247mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	269% 2.42mg	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	121% 9.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	207% 4.77mg	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	94% 660mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	16.6% 616g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Chinese Chestnuts versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Chinese Chestnuts has 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 20.6 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Chinese Chestnuts has 1.3 times more Magnesium and 2.3 times more Manganese than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Calcium, 3 times more Iron, 2.2 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Boiled Red Kidney Beans contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Chinese Chestnuts has 1.2 times more Energy and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 8.8 times more Omega 3 and 3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• 1 kilogram of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled and Steamed Chinese Chestnuts as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.