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

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chinese Waterchestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.64% 192kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	15.7% 5.95g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	16% 0.21mg	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	7.94% 31.8μg	36.7% 147μg	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	8.8% 7.94mg	2.65% 2.4mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	63.7% 0.57mg	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	1.5% 0.12mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	27.4% 0.63mg	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% 125mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Chinese Waterchestnuts have 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.6 times more Vitamin B9 than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Chinese Waterchestnuts as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Chinese Waterchestnuts have 1.4 times more Potassium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6 times more Calcium, 49.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled California Red Kidney Beans contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 3.2 times more Omega 3, 3.1 times more Fiber and 6.5 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Chinese Waterchestnuts provide inadequate amounts of Omega 3
• Both Raw Chinese Waterchestnuts as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.