Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	69.3% 2010kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	53% 29.7g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	305% 3.97mg	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	148% 590μg	985% 3940μg	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	311% 280mg	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 350mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	263% 21mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	483% 11mg	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	133% 930mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	254% 28mg	11mg per day for Men 19-50 years
Water	13.5% 499g	3.18% 118g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Roasted Japanese Chestnuts vs Red Kidney Beans:

• 1 kilogram of Roasted Japanese Chestnuts has 6.2 times more Vitamin C than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.7 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• Both Roasted Japanese Chestnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Japanese Chestnuts vs Red Kidney Beans:

• 1 kilogram of Roasted Japanese Chestnuts has 1.9 times more Manganese than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.4 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 4.4 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Red Kidney Beans contains 1.7 times more Energy, 17.9 times more Omega 3, 1.4 times more Carbohydrate and 7.6 times more Protein than Roasted Japanese Chestnuts.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Japanese Chestnuts as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.