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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Boiled Chinese Chestnuts: 196g

California Red Kidney Beans have 2.2 times more energy per 100g than Boiled Chinese Chestnuts. It has high energy density when compared to other foods. Boiled and Steamed Chinese Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Boiled Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.33% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	50.7% 66g	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	59.6% 22.6g	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	10% 5.65g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.53% 13.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	42.4% 0.55mg	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	89.5% 358μg	22.5% 90μg	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	4.55% 4.1mg	54% 48.4mg	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

	California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	54.2% 0.49mg	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	106% 8.5mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	94% 2.15mg	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	52.6% 368mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.26% 3.92mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	3.26% 121g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 4 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.5 times more Vitamin B6 and 11.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Steamed Chinese Chestnuts have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw California Red Kidney Beans have 7.5 times more Calcium, 2 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.8 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 2.4 times more Manganese and 11.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have 2 times more Omega 3 and 3.9 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Raw California Red Kidney Beans and Boiled and Steamed Chinese Chestnuts have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw California Red Kidney Beans as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.