Comparing Nutrients in 500 calories California Red Kidney BeansVS Boiled European Chestnuts

Weight per 500 calories

California Red Kidney Beans

152g

Boiled European Chestnuts

382g

California Red Kidney Beans have 2.5 times more energy per 100g than Boiled European Chestnuts. It has high energy density when compared to other foods. Boiled and Steamed European Chestnuts having average energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled European Chestnuts?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Boiled European Chestnuts

85%

500 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Boiled European Chestnuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

5.43%5.27g

0.38 gvs5.27 g

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

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0.17%0.055g

Saturated Fat

3.1%0.99g

0.055 gvs0.99 g

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

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7.95%0.13g

Omega 3

14%0.22g

0.13 gvs0.22 g

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

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0.48%0.082g

Omega 6

11%1.86g

0.082 gvs1.86 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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69.7%91g

Carbohydrate

81.5%106g

91 gvs106 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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99%37.7g

Fiber

37.7 gvsNA g

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

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66%37g

Protein

13.6%7.63g

37 gvs7.63 g

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

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Vitamins

California Red Kidney Beansvs Boiled European Chestnuts

0%0μg

Vitamin A

0.42%3.8μg

RAE, retinol activity equivalents

0 μgvs3.8 μg

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

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66.8%0.8mg

Vitamin B1

47%0.56mg

Thiamine

0.8 mgvs0.56 mg

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

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25.5%0.33mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.33 mgvs0.4 mg

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

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19.5%3.12mg

Vitamin B3

17.4%2.8mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs2.8 mg

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

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23.6%1.2mg

Vitamin B5

24%1.2mg

Pantothenic acid

1.2 mgvs1.2 mg

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

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46.3%0.6mg

Vitamin B6

68.4%0.89mg

Pyridoxine

0.6 mgvs0.89 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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149%597μg

Vitamin B9

36.3%145μg

Folates and Folic Acid

597 μgvs145 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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7.58%6.8mg

Vitamin C

113%102mg

Ascorbic acid

6.8 mgvs102 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

California Red Kidney Beansvs Boiled European Chestnuts

29.5%295mg

Calcium

17.6%176mg

295 mgvs176 mg

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

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185%1.67mg

Copper

200%1.8mg

1.67 mgvs1.8 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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177%14mg

Iron

82.5%6.6mg

14 mgvs6.6 mg

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

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57.7%242mg

Magnesium

49%206mg

242 mgvs206 mg

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

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66%1.5mg

Manganese

142%3.26mg

1.5 mgvs3.26 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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87.7%614mg

Phosphorus

54%378mg

614 mgvs378 mg

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

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66.4%2258mg

Potassium

80.3%2729mg

2258 mgvs2729 mg

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

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8.8%4.85μg

Selenium

4.85 μgvsNA μg

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

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1.1%16.7mg

Sodium

6.87%103mg

16.7 mgvs103 mg

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

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35%3.86mg

Zinc

8.67%0.95mg

3.86 mgvs0.95 mg

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

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0.48%18g

Water

7.03%260g

18 gvs260 g

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

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Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Boiled European Chestnuts:

Raw California Red Kidney Beans have 1.4 times more Vitamin B1 and 4.1 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
While Boiled and Steamed European Chestnuts contain 1.5 times more Vitamin B6 and 14.9 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
Both Raw California Red Kidney Beans as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Boiled European Chestnuts:

Raw California Red Kidney Beans have 1.7 times more Calcium, 2.1 times more Iron, 1.6 times more Phosphorus and 4 times more Zinc than Boiled and Steamed European Chestnuts.
While Boiled and Steamed European Chestnuts contain 2.2 times more Manganese, 6.2 times more Sodium and 14.6 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Steamed European Chestnuts have similar amounts of Copper, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw California Red Kidney Beans have 4.8 times more Protein than Boiled and Steamed European Chestnuts.
While Boiled and Steamed European Chestnuts contain 13.9 times more Fat, 1.7 times more Omega 3 and 22.7 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Steamed European Chestnuts have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw California Red Kidney Beans as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansBoiled European ChestnutsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS CoconutBoiled European ChestnutsVS Coconut

Compare Foods

Comparing Nutrients in 500 calories California Red Kidney BeansVS Boiled European Chestnuts

Weight per 500 calories

Which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled European Chestnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: