Comparing Nutrients in 100 grams Dried Chinese Chestnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 363kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	% 1.85g	g per day for Men 19-50 years
Fiber	NA	11.3% 4.3g	38g per day for Men 19-50 years
Protein	12% 6.82g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	5.7% 0.074mg	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	27.5% 110μg	9% 36μg	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	65% 58.5mg	1.33% 1.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	15% 0.14mg	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	28.6% 2.3mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	7.3% 0.17mg	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	22% 155mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Chinese Chestnuts vs Canned Kidney Beans:

• Dried Chinese Chestnuts have 2.2 times more Vitamin B1, 5.7 times more Vitamin B2, 3.2 times more Vitamin B3, 6.5 times more Vitamin B5, 9 times more Vitamin B6, 3.1 times more Vitamin B9 and 48.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Dried Chinese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Chinese Chestnuts vs Canned Kidney Beans:

• Dried Chinese Chestnuts have 4.4 times more Copper, 2 times more Iron, 5.1 times more Magnesium, 15.5 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Potassium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 59.2 times more Sodium and 8.8 times more Water than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Canned All Types Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Chinese Chestnuts have 4.3 times more Energy, 3 times more Fat, 4 times more Omega 6, 5.5 times more Carbohydrate and 1.3 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Omega 3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.