Comparing Nutrients in 100 calories Dried peeled European Chestnuts VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Dried peeled European Chestnuts: 27g
• Frozen Roasted Potatoes with Salt: 78.7g

Dried peeled European Chestnuts have 2.9 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 100 calories - Dried peeled European Chestnuts or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	5.4% 2.05g	38g per day for Men 19-50 years
Protein	2.42% 1.36g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.45% 0.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	7.45% 30μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.73% 17.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	NA	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	8.1% 0.65mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	4.77% 20mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	5.3% 37mg	NA	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	0.86% 0.095mg	NA	11mg per day for Men 19-50 years
Water	0.066% 2.44g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried peeled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Dried peeled European Chestnuts have 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 calories for Dried peeled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Dried peeled European Chestnuts have 1.5 times more Calcium and 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium, 23.4 times more Sodium and 22 times more Water than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 100 calories:

• Frozen Roasted Potatoes with Salt contain 1.3 times more Fat and 1.3 times more Protein than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dried peeled European Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.