Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Royal Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Energy	51.5% 1492kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	6.02% 1.93g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	159% 207g	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	297% 113g	97% 36.7g	38g per day for Men 19-50 years
Protein	205% 115g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Raw European 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	147% 1.77mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	131% 1.7mg	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	446% 1783μg	70.3% 281μg	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	22.7% 20.4mg	217% 195mg	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

	Royal Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	59.4% 594mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	225% 2.03mg	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	493% 39.5mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	188% 4.3mg	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	263% 1842mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	1.46% 54g	5.96% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Raw European Chestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Raw European Chestnuts:

• 1 pound of Royal Red Kidney Beans has 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 9.6 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Raw European Chestnuts provide similar amounts of Vitamin B6 per one pound.
• Both Raw Royal Red Kidney Beans as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Raw European Chestnuts:

• 1 pound of Royal Red Kidney Beans has 4.9 times more Calcium, 2.2 times more Copper, 8.6 times more Iron, 4.3 times more Magnesium, 4.4 times more Phosphorus, 2.6 times more Potassium and 5.1 times more Zinc than Raw European Chestnuts.
• Both Royal Red Kidney Beans and Raw European Chestnuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.5 times more Energy, 1.6 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 10.5 times more Protein than Raw European Chestnuts.
• While 1 lb of Raw European Chestnuts contains 5 times more Fat and 8.2 times more Omega 6 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6