Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Raw European Chestnuts

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Raw European Chestnuts: 141g

Raw European Chestnuts have 1.7 times more energy per unit of mass than Boiled California Red Kidney Beans, which is above average in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Raw European Chestnuts?

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	8.36% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	49.3% 64g	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	59.2% 22.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	39.4% 22g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	40.7% 0.53mg	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	44.8% 179μg	22% 87.3μg	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	3.23% 2.9mg	67.3% 60.6mg	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

	Boiled California Red Kidney Beans	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	70% 0.63mg	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	90% 7.2mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	58.3% 1.34mg	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	47.4% 331mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.28% 4.23mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.66% 0.73mg	11mg per day for Men 19-50 years
Water	4.38% 162g	1.85% 68.5g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Raw European Chestnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Raw European Chestnuts?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Raw European Chestnuts:

• 300 calories of Boiled California Red Kidney Beans have 2.1 times more Vitamin B9 than Raw European Chestnuts.
• While 300 kcal of Raw European Chestnuts contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 20.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw European Chestnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Raw European Chestnuts:

• 300 calories of Boiled California Red Kidney Beans have 4.2 times more Calcium, 5.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium and 2.8 times more Zinc than Raw European Chestnuts.
• While 300 kcal of Raw European Chestnuts contain 1.7 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw European Chestnuts contain similar levels of Copper per 300 calories.
• 300 calories of Raw European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 2 times more Fiber and 6.5 times more Protein than Raw European Chestnuts.
• While 300 kcal of Raw European Chestnuts contain 1.7 times more Omega 3 and 23.2 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Raw European Chestnuts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6