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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	22.6% 655kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	122% 158g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	102% 1.32mg	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	195% 782μg	54.6% 218μg	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	9.92% 8.93mg	129% 116mg	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 Chinese Chestnuts	Recommended Dietary Allowance
Calcium	38.7% 387mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	130% 1.17mg	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	232% 18.6mg	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	224% 5.16mg	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	115% 804mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B9 than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 13 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Chinese Chestnuts have similar amounts of Vitamin B5 per 7 oz.
• Both Raw California Red Kidney Beans as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 6.7 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 2.6 times more Phosphorus, 2.1 times more Potassium and 1.8 times more Zinc than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 2.6 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Chinese Chestnuts have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.9 times more Omega 3 and 3.6 times more Protein than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 7.2 times more Fat, 7.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Chinese Chestnuts have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.