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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw European Chestnuts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	209% 271g	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	97% 36.7g	297% 113g	38g per day for Men 19-50 years
Protein	19.6% 11g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	139% 1.8mg	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	70.3% 281μg	447% 1787μg	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	217% 195mg	22.7% 20.4mg	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

	Raw European Chestnuts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	554% 5mg	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	57.3% 4.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	197% 4.54mg	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	60.3% 422mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	5.96% 221g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 9.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.4 times more Vitamin B9 than Raw European Chestnuts.
• Both Raw European Chestnuts and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Raw European Chestnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw European Chestnuts have 4.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.2 times more Calcium, 2.5 times more Copper, 9.3 times more Iron, 5 times more Magnesium, 4.4 times more Phosphorus, 2.9 times more Potassium and 4.9 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw European Chestnuts have 9 times more Fat, 11.8 times more Saturated Fat and 14.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.3 times more Carbohydrate, 3.1 times more Fiber and 10.1 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Raw California Red Kidney Beans have similar amounts of Omega 3 per 1 lb.
• Both Raw European Chestnuts as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.