Comparing Nutrients in 1 pound Roasted Japanese Chestnuts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Japanese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	31.4% 912kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	78% 102g	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	24% 13.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	36.3% 0.47mg	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	67% 268μg	84% 336μg	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	141% 127mg	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	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

	Roasted Japanese Chestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	146% 1.3mg	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	119% 9.53mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	6.1% 226g	8.2% 304g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 3.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B6 and 23.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Japanese Chestnuts have 2.5 times more Copper, 1.3 times more Magnesium, 6.5 times more Manganese, 4.8 times more Sodium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus and 1.3 times more Water than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have 1.6 times more Energy, 9.3 times more Omega 6 and 2 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Omega 3 and 3.1 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.