Comparing Nutrients in 500 calories Raw European Chestnuts VS Boiled Red Kidney Beans

Weight per 500 calories

• Raw European Chestnuts: 235g
• Boiled Red Kidney Beans: 394g

Raw European Chestnuts have 1.7 times more energy per 100g than Boiled Red Kidney Beans. It has above average energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Raw European Chestnuts or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Raw European Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	50% 19g	76.7% 29g	38g per day for Men 19-50 years
Protein	10% 5.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.26% 2.35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.3% 0.39mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	36.3% 0.47mg	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	36.4% 146μg	128% 512μg	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	112% 101mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	106% 0.95mg	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	29.6% 2.37mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	81.7% 1.88mg	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	31% 218mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	NA	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.04mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.1% 114g	7.12% 264g	3700g per day for Men 19-50 years

Raw European Chestnuts VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw European Chestnuts or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Raw European Chestnuts vs Boiled Red Kidney Beans:

• 500 calories of Raw European Chestnuts have 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.4 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.5 times more Vitamin B9 than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw European Chestnuts as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Raw European Chestnuts vs Boiled Red Kidney Beans:

• 500 kcal of Boiled Red Kidney Beans contain 1.7 times more Calcium, 4.9 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Potassium and 3.5 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled Red Kidney Beans contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Raw European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw European Chestnuts have 4.4 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3 times more Omega 3, 1.5 times more Fiber and 6 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6