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

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Chinese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 720kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	NA	79.4% 30g	38g per day for Men 19-50 years
Protein	24% 13.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	60.6% 0.79mg	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	54.6% 218μg	195% 782μg	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	129% 116mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	57% 4.54mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	96% 2.2mg	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	44% 308mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Chinese Chestnuts have 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 13 times more Vitamin C than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B9 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Red Kidney Beans provide similar amounts of Vitamin B5 per seven ounces.
• Both Dried Chinese Chestnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Chinese Chestnuts have 2.3 times more Manganese than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.9 times more Calcium, 2.9 times more Iron, 2.6 times more Phosphorus, 1.9 times more Potassium and 2 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Red Kidney Beans contain similar levels of Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chinese Chestnuts have 1.8 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 8 times more Omega 3 and 3.3 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6