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

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted European Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	84.5% 2450kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	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	407% 530g	172% 224g	130g per day for Men 19-50 years
Sugars	146% 106g	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	134% 51g	245% 93g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	203% 2.43mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	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	175% 700μg	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	289% 260mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	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	114% 9.1mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	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	153% 1070mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	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	52% 5.7mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	11% 405g	18% 669g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Roasted European Chestnuts has 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B5, 4.8 times more Vitamin B6 and 21.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Roasted European Chestnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted European Chestnuts vs Boiled California Red Kidney Beans:

• 1 kilogram of Roasted European Chestnuts has 1.8 times more Copper, 3.7 times more Manganese and 1.4 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.3 times more Calcium, 3.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Boiled California Red Kidney Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted European Chestnuts has 2 times more Energy, 24.4 times more Fat, 2.9 times more Omega 3, 38.8 times more Omega 6 and 2.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Fiber and 2.9 times more Protein than Roasted European Chestnuts.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6