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

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Peeled European Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	67.6% 1960kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	340% 442g	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	29% 16.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Boiled California Red 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	120% 1.44mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	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	145% 580μg	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	447% 402mg	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

	Peeled European Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	464% 4.18mg	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	118% 9.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	54.3% 380mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	14% 520g	18% 669g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Peeled European 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 Peeled European Chestnuts vs Boiled California Red Kidney Beans:

• 1 kilogram of Peeled European Chestnuts has 2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 33.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Peeled Raw European 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 Peeled European Chestnuts vs Boiled California Red Kidney Beans:

• 1 kilogram of Peeled European Chestnuts has 1.4 times more Copper than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.5 times more Calcium, 3.2 times more Iron, 1.6 times more Magnesium, 3.6 times more Phosphorus and 1.8 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Boiled California Red Kidney Beans contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peeled European Chestnuts has 1.6 times more Energy, 1.7 times more Omega 3, 22 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.6 times more Protein than Peeled Raw European Chestnuts.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6