Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled European Chestnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	45% 1310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	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	168% 64g	38g per day for Men 19-50 years
Protein	35.7% 20g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	95% 380μg	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	297% 267mg	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 European Chestnuts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	240% 2.16mg	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	216% 17.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	187% 4.3mg	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	141% 990mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	18.4% 682g	18% 669g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 22.3 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Steamed European Chestnuts have 1.3 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 1.8 times more Potassium and 27 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron, 1.4 times more Phosphorus and 4 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed European Chestnuts have 2.8 times more Fat, 4.5 times more Omega 6 and 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Omega 3 and 4.3 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.