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Compare Nutrients in 100 Calories Dried Japanese ChestnutsVS Boiled Kidney Beans

Weight per 100 Calories

Dried Japanese Chestnuts
28g
Boiled Kidney Beans
78.7g

Dried Japanese Chestnuts have 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Dried Japanese Chestnuts or Boiled Kidney Beans?

Macros Ratio

ProteinsFatsCarbs

Dried Japanese Chestnuts
6%
3%
91%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBoiled Kidney Beans
Vitamin A
0.12%
0%
1.111 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.6%
10.5%
0.223 mg0.126 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.15%
3.54%
0.106 mg0.046 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.08%
2.84%
0.972 mg0.455 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
7.23%
0.183 mg0.094 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
19%
1.05%
17.028 mg0.945 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.16%
NA mg0.024 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
5.5%
NA μg6.614 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.57%
25.6%
30.278 μg102.362 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBoiled Kidney Beans
Calcium
2%
2.76%
20 mg27.559 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
19%
0.364 mg0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
11.7%
22%
0.939 mg1.748 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
8.27%
31.944 mg33.071 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
45%
14.7%
1.031 mg0.339 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.7%
15.5%
46.944 mg108.661 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.54%
6.8%
213.333 mg318.898 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
1.57%
NA μg0.866 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.63%
0.05%
9.444 mg0.787 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
7.15%
0.714 mg0.787 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Dried Japanese Chestnuts vs Boiled Kidney Beans:
Dried Japanese Chestnuts have 1.8 times more Thiamine, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6 and 18 times more Vitamin C than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.4 times more Folate than Dried Japanese Chestnuts.

Comparing minerals per 100 Calories for Dried Japanese Chestnuts vs Boiled Kidney Beans:
Dried Japanese Chestnuts have 2.1 times more Copper and 3 times more Manganese than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Calcium, 1.9 times more Iron, 2.3 times more Phosphorus and 1.5 times more Potassium than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Boiled All Types Kidney Beans have similar amounts of Magnesium and Zinc per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBoiled Kidney Beans
Fat
0.35%
0.41%
0.344 g0.394 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.6%
12%
1.458 g6.827 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
14%
22.619 g17.953 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
0.35%
NA g0.252 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
13%
NA g5.039 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.16%
0.18%
0.051 g0.057 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.56%
8.38%
0.009 g0.134 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.47%
0.5%
0.08 g0.085 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
1.42%
2.767 g52.709 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Dried Japanese Chestnuts have 1.3 times more Carbohydrate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 4.7 times more Protein, 14.9 times more Omega 3 and 19 times more Water than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.Both Dried Japanese Chestnuts as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100 kcal.