Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	20% 576kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	44% 57.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	35.6% 0.46mg	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	147% 590μg	19.3% 77μg	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	48% 43mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 159mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	103% 0.93mg	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	126% 10mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	114% 2.6mg	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	89.4% 626mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Boiled Japanese Chestnuts:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B1, 2.9 times more Vitamin B5 and 7.6 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 7.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Steamed Japanese Chestnuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Boiled Japanese Chestnuts:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 4.2 times more Iron, 2.3 times more Magnesium, 5.3 times more Phosphorus, 3.4 times more Potassium and 2.5 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• While Boiled and Steamed Japanese Chestnuts contain 1.3 times more Manganese and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Steamed Japanese Chestnuts have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.3 times more Energy, 34 times more Omega 3, 1.8 times more Carbohydrate and 10.6 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled All Types Kidney Beans as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.