Comparing Nutrients in 300 calories Roasted Japanese ChestnutsVS California Red Kidney Beans

Weight per 300 calories

Roasted Japanese Chestnuts

149g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 1.6 times more energy per unit of mass than Roasted Japanese Chestnuts, which is high in comparison to other foods. Roasted Japanese Chestnuts having above average energy density.

Which food has more nutrients per 300 calories - Roasted Japanese Chestnuts or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Japanese Chestnuts

90%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Roasted Japanese Chestnutsvs California Red Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

0.23%0.23g

1.2 gvs0.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.55%0.18g

Saturated Fat

0.1%0.033g

0.18 gvs0.033 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.87%0.03g

Omega 3

4.77%0.076g

0.03 gvs0.076 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.63%0.28g

Omega 6

0.29%0.049g

0.28 gvs0.049 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.4g

Carbohydrate

42%54.4g

67.4 gvs54.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

59.6%22.6g

NA gvs22.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.43g

Protein

39.6%22g

4.43 gvs22 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Japanese Chestnutsvs California Red Kidney Beans

0.66%5.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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56%0.67mg

Vitamin B1

40%0.48mg

Thiamine

0.67 mgvs0.48 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

15.3%0.2mg

Riboflavin

NA mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.53%1.04mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.04 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.7mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.7 mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48%0.62mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.62 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%88μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

88 μgvs358 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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46.4%41.8mg

Vitamin C

4.55%4.1mg

Ascorbic acid

41.8 mgvs4.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Japanese Chestnutsvs California Red Kidney Beans

5.22%52.2mg

Calcium

17.7%177mg

52.2 mgvs177 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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121%1.1mg

Copper

111%1mg

1.1 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.13mg

Iron

106%8.5mg

3.13 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%96mg

Magnesium

34.6%145mg

96 mgvs145 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.1mg

Manganese

39.5%0.91mg

3.1 mgvs0.91 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%139mg

Phosphorus

52.6%368mg

139 mgvs368 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.7%637mg

Potassium

40%1355mg

637 mgvs1355 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.3%2.9μg

NA μgvs2.9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.9%28.4mg

Sodium

0.67%10mg

28.4 mgvs10 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.4%2.13mg

Zinc

21%2.3mg

2.13 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2%74.5g

Water

0.29%10.7g

74.5 gvs10.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Japanese Chestnuts vs California Red Kidney Beans:

Roasted Japanese Chestnuts have 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 10.2 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.8 times more Vitamin B3 and 4.1 times more Vitamin B9 than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Roasted Japanese Chestnuts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Japanese Chestnuts vs California Red Kidney Beans:

Roasted Japanese Chestnuts have 3.4 times more Manganese than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.4 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium, 2.7 times more Phosphorus and 2.1 times more Potassium than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw California Red Kidney Beans have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Roasted Japanese Chestnuts have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Omega 3 and 5 times more Protein than Roasted Japanese Chestnuts.
Both Roasted Japanese Chestnuts and Raw California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Roasted Japanese Chestnuts as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Japanese ChestnutsVS Lotus SeedsCalifornia Red Kidney BeansVS Lotus SeedsRoasted Japanese ChestnutsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted Japanese ChestnutsVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Japanese Chestnuts or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: