Comparing Nutrients in 500 calories Roasted Chinese Chestnuts VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Roasted Chinese Chestnuts: 209g
• Canned Red Kidney Beans with Liquids: 617g

Roasted Chinese Chestnuts have 3 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has above average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Roasted Chinese Chestnuts or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.92% 0.063g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	70.4% 92g	130g per day for Men 19-50 years
Sugars	NA	15.8% 11.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	NA	70% 26.5g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	38% 0.49mg	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	37.7% 151μg	35.5% 142μg	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	89.3% 80.3mg	5.5% 4.94mg	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	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	101% 0.91mg	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	39.2% 3.14mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	78% 1.8mg	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	30.5% 213mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.37mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	2.27% 84g	13% 481g	3700g per day for Men 19-50 years

Roasted Chinese Chestnuts VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Chinese Chestnuts or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Roasted Chinese Chestnuts vs Canned Red Kidney Beans with Liquids:

• 500 calories of Roasted Chinese Chestnuts have 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 16.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1 and 2.2 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Roasted Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Chinese Chestnuts vs Canned Red Kidney Beans with Liquids:

• 500 calories of Roasted Chinese Chestnuts have 2 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.5 times more Calcium, 2.5 times more Iron, 3.1 times more Phosphorus, 1.6 times more Potassium, 188.8 times more Sodium, 2 times more Zinc and 5.7 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5 times more Omega 3 and 3.4 times more Protein than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.