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

Weight per 500 calories

• California Red Kidney Beans: 152g
• Dried Japanese Chestnuts: 139g

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

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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	California Red Kidney Beans	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.35% 0.4g	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	87% 113g	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	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	13.4% 0.67mg	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% 151μg	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	95% 85mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	29.5% 295mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	202% 1.82mg	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	58.7% 4.7mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	224% 5.15mg	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	87.7% 614mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	31.4% 1067mg	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	3.15% 47.2mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	32.4% 3.57mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.37% 14g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dried Japanese Chestnuts Nutrients Per 500 Kcal

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

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

• 500 calories of California Red Kidney Beans have 1.8 times more Vitamin B5 and 3.9 times more Vitamin B9 than Dried Japanese Chestnuts.
• While 500 kcal of Dried Japanese Chestnuts contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 12.5 times more Vitamin C than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dried Japanese 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 Dried Japanese Chestnuts:

• 500 calories of California Red Kidney Beans have 3 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus and 2.1 times more Potassium than Dried Japanese Chestnuts.
• While 500 kcal of Dried Japanese Chestnuts contain 3.4 times more Manganese than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Japanese Chestnuts contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 5.1 times more Protein than Dried Japanese Chestnuts.
• Both California Red Kidney Beans and Dried Japanese Chestnuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.