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

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	77.2% 2240kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	377% 491g	172% 224g	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	NA	245% 93g	38g per day for Men 19-50 years
Protein	75% 42g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	315% 4.1mg	80% 1.04mg	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	170% 680μg	185% 740μg	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	400% 360mg	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	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

	Chinese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	321% 2.9mg	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	176% 14mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	138% 3.18mg	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	137% 960mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	12% 440g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Chinese Chestnuts has 1.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 30 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Chinese Chestnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Chinese Chestnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Chinese Chestnuts has 1.3 times more Copper, 1.8 times more Magnesium and 5 times more Manganese than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.7 times more Calcium, 2.1 times more Iron and 1.4 times more Phosphorus than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Boiled California Red Kidney Beans contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Chestnuts has 1.8 times more Energy and 2.2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.2 times more Protein than Raw Chinese Chestnuts.
• 1 kilogram of Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Chinese Chestnuts as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.