Comparing Nutrients in 500 calories California Red Kidney Beans VS Dried peeled European Chestnuts

Weight per 500 calories

• California Red Kidney Beans: 152g
• Dried peeled European Chestnuts: 136g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Dried peeled European Chestnuts?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	11% 1.87g	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	81.7% 106g	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	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	5.63% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	69.4% 0.9mg	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	37.3% 149μg	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	22.7% 20.5mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	29.5% 295mg	8.67% 86.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	98% 0.88mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	69.7% 1.6mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	39.5% 1343mg	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	3.34% 50mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Dried peeled European Chestnuts:

• Raw California Red Kidney Beans have 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 4 times more Vitamin B9 than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 1.5 times more Vitamin B6 and 3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried peeled European Chestnuts have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Dried peeled European Chestnuts:

• Raw California Red Kidney Beans have 3.4 times more Calcium, 1.9 times more Copper, 4.4 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, 1.7 times more Potassium and 8.1 times more Zinc than Dried peeled European Chestnuts.
• Both Raw California Red Kidney Beans and Dried peeled European Chestnuts have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 5.4 times more Protein than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 14 times more Fat, 1.8 times more Omega 3 and 22.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried peeled European Chestnuts have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.