Comparing Nutrients in 100 grams Roasted Japanese Chestnuts VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Energy	6.93% 201kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	40% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	30.5% 0.4mg	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	14.8% 59μg	99% 394μg	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	31% 28mg	5% 4.5mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.5% 35mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	26.3% 2.1mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	89.8% 2.07mg	48.3% 1.1mg	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	13.3% 93mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Japanese Chestnuts versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Japanese Chestnuts vs Red Kidney Beans:

• 100 grams of Roasted Japanese Chestnuts have 6.2 times more Vitamin C than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.7 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Red Kidney Beans provide similar amounts of Vitamin B6 per 100 grams.
• Both Roasted Japanese Chestnuts as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Japanese Chestnuts vs Red Kidney Beans:

• 100 grams of Roasted Japanese Chestnuts have 1.9 times more Manganese than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.4 times more Calcium, 3.2 times more Iron, 2.2 times more Magnesium, 4.4 times more Phosphorus, 3.2 times more Potassium and 2 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Red Kidney Beans contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Red Kidney Beans contain 1.7 times more Energy, 17.9 times more Omega 3, 1.4 times more Carbohydrate and 7.6 times more Protein than Roasted Japanese Chestnuts.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Roasted Japanese Chestnuts as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.