Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Roasted Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	80% 44.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	57% 0.74mg	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	180% 720μg	90% 360μg	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	427% 384mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	150% 1.35mg	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	188% 15mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	73% 1.68mg	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	146% 1020mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	11% 402g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Chinese Chestnuts vs Canned Kidney Beans:

• Roasted Chinese Chestnuts have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 4.3 times more Vitamin B5, 5.9 times more Vitamin B6, 2 times more Vitamin B9 and 32 times more Vitamin C than Canned All Types Kidney Beans.
• Both Roasted Chinese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Chinese Chestnuts vs Canned Kidney Beans:

• Roasted Chinese Chestnuts have 2.9 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 10.2 times more Manganese, 2 times more Potassium and 2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Calcium, 74 times more Sodium and 1.9 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned All Types Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Chinese Chestnuts have 2.8 times more Energy, 2 times more Fat, 2.6 times more Omega 6 and 3.6 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.7 times more Omega 3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Roasted Chinese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.