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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw European Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	33.3% 966kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	42% 0.54mg	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	147% 590μg	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	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	5.96% 221g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raw European Chestnuts has 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 35.8 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.1 times more Vitamin B9 than Raw European Chestnuts.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw European Chestnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Raw European Chestnuts has 1.8 times more Copper, 2 times more Manganese and 1.3 times more Potassium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.9 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled Red Kidney Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 1.7 times more Energy, 4.5 times more Fat, 7.5 times more Omega 6 and 2 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.8 times more Omega 3 and 3.6 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6