Comparing Nutrients in 500 calories California Red Kidney Beans VS Chinese Chestnuts

Weight per 500 calories

• California Red Kidney Beans: 152g
• Chinese Chestnuts: 223g

California Red Kidney Beans have 1.5 times more energy per 100g than Chinese Chestnuts. It has high energy density when compared to other foods. Raw Chinese Chestnuts having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Chinese Chestnuts?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.55% 2.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	84.3% 110g	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	99% 37.7g	NA	38g per day for Men 19-50 years
Protein	66% 37g	16.7% 9.38g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	70.4% 0.92mg	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	149% 597μg	38% 152μg	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	7.58% 6.8mg	89.3% 80.4mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	29.5% 295mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	90% 0.81mg	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	177% 14mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	155% 3.57mg	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	87.7% 614mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	29.3% 998mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.45% 6.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.48% 18g	2.65% 98g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Chinese Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Chinese Chestnuts?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Chinese Chestnuts:

• 500 calories of California Red Kidney Beans have 2.2 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.9 times more Vitamin B9 than Chinese Chestnuts.
• While 500 kcal of Raw Chinese Chestnuts contain 1.5 times more Vitamin B6 and 11.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chinese Chestnuts provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Chinese Chestnuts:

• 500 calories of California Red Kidney Beans have 7.4 times more Calcium, 2.1 times more Copper, 4.5 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus, 2.3 times more Potassium and 2 times more Zinc than Chinese Chestnuts.
• While 500 kcal of Raw Chinese Chestnuts contain 2.4 times more Manganese than Raw California Red Kidney Beans.
• 500 calories of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 3.9 times more Protein than Chinese Chestnuts.
• Both California Red Kidney Beans and Chinese Chestnuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.