Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Canned Red Kidney Beans with Liquids

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	% 3.67g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	12.2% 0.16mg	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	23% 91μg	11.4% 45.6μg	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	54.5% 49mg	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	32.4% 0.29mg	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	24% 1.92mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	25% 0.58mg	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	18.7% 131mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Canned Red Kidney Beans with Liquids per 7 oz

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

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

• 7 ounces of Boiled Chinese Chestnuts have 1.8 times more Vitamin B2, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and 30.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• Both Boiled Chinese Chestnuts and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chinese Chestnuts vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Boiled Chinese Chestnuts have 1.7 times more Copper, 1.9 times more Magnesium and 3.8 times more Manganese than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.4 times more Calcium, 1.3 times more Iron, 1.6 times more Phosphorus, 128 times more Sodium and 1.3 times more Water than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Canned Red Kidney Beans with Liquids contain similar levels of Potassium and Zinc 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 Chinese Chestnuts have 1.9 times more Energy and 2.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Omega 3 and 1.8 times more Protein than Boiled and Steamed Chinese Chestnuts.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3
• Both Boiled and Steamed Chinese Chestnuts as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.