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

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	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	403% 524g	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	80% 44.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Boiled Red Kidney Beans	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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	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	180% 720μg	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	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	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

	Roasted Chinese Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	188% 15mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	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	146% 1020mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	11% 402g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Chinese Chestnuts vs Boiled Red Kidney Beans:

• 1 kilogram of Roasted Chinese Chestnuts has 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 32 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Vitamin B9 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Chinese Chestnuts vs Boiled Red Kidney Beans:

• 1 kilogram of Roasted Chinese Chestnuts has 1.6 times more Copper, 2 times more Magnesium and 3.6 times more Manganese than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Calcium, 2 times more Iron and 1.4 times more Phosphorus than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Boiled Red Kidney Beans contain similar levels of Potassium and Zinc 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 1.9 times more Energy and 2.3 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.6 times more Omega 3 and 1.9 times more Protein than Roasted Chinese Chestnuts.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Chinese Chestnuts as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.