Comparing Nutrients in 1 pound Canned Kidney Beans VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Canned Kidney Beans	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	13% 381kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	183% 238g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	NA	38g per day for Men 19-50 years
Protein	42.3% 23.7g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	152% 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	41% 163μg	81.6% 327μg	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	6.05% 5.44mg	194% 174mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	15.4% 154mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	195% 1.76mg	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	66.3% 5.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	337% 7.75mg	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	58.3% 408mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Roasted Chinese Chestnuts:

• Roasted Chinese Chestnuts contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 4.3 times more Vitamin B5, 5.9 times more Vitamin B6, 2 times more Vitamin B9 and 32 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Roasted Chinese Chestnuts:

• Canned All Types Kidney Beans have 1.8 times more Calcium, 74 times more Sodium and 1.9 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.9 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 10.2 times more Manganese, 2 times more Potassium and 2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Chinese Chestnuts have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 2.7 times more Omega 3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.8 times more Energy, 2 times more Fat, 2.6 times more Omega 6 and 3.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Chinese Chestnuts have similar amounts of Protein per 1 lb.
• Both Canned All Types Kidney Beans as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.