Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	8.5% 246kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	51.4% 66.8g	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	43% 0.56mg	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	36.7% 147μg	23% 91μg	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	2.65% 2.4mg	54.5% 49mg	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

	Boiled California Red Kidney Beans	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	13% 131mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	55% 0.49mg	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	74% 5.9mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	95% 2.18mg	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	39% 272mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Chinese Chestnuts:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 20.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Chinese Chestnuts:

• 7 ounces of Boiled California Red Kidney Beans have 5.5 times more Calcium, 3.1 times more Iron, 2.1 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 3.4 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Chinese Chestnuts contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Omega 3 and 3.2 times more Protein than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Chinese Chestnuts offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.