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

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	82.4% 2390kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	114% 148g	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	19% 190mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	11% 402g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Canned Red Kidney Beans with Liquids per 1 kg

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

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

• 1 kilogram of Roasted Chinese Chestnuts has 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 4.6 times more Vitamin B5, 5.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 48 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Roasted Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Chinese Chestnuts has 2.6 times more Copper, 3 times more Magnesium, 5.9 times more Manganese, 1.8 times more Potassium and 1.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Calcium, 64 times more Sodium and 1.9 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Phosphorus per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Chinese Chestnuts has 3 times more Energy and 3.5 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Omega 3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.