Comparing Nutrients in 100 calories Peeled European Chestnuts VS Dried European Chestnuts

Weight per 100 calories

• Peeled European Chestnuts: 51g
• Dried European Chestnuts: 26.7g

Dried European Chestnuts have 1.9 times more energy per unit of mass than Peeled Raw European Chestnuts, which is high in comparison to other foods. Peeled European Chestnuts having above average energy density.

Which food has more nutrients per 100 calories - Peeled European Chestnuts or Dried European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.14% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.32% 0.22g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	8.23% 3.13g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.12% 0.073mg	6.57% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.63% 0.008mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	1.42% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.6% 0.18mg	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	7.4% 29.6μg	7.3% 29μg	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	22.8% 20.5mg	4.46% 4mg	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	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

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	19.3% 0.17mg	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	6% 0.48mg	7.95% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.64% 15.3mg	4.7% 19.8mg	420mg per day for Men 19-50 years
Manganese	7.45% 0.17mg	15% 0.35mg	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	2.77% 19.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	0.88% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.068% 1.02mg	0.66% 9.9mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Peeled European Chestnuts vs Dried European Chestnuts:

• Peeled Raw European Chestnuts have 2.5 times more Vitamin B3 and 5.1 times more Vitamin C than Dried European Chestnuts.
• While Dried European Chestnuts contain 11.8 times more Vitamin B2 than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Dried European Chestnuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Peeled Raw European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Peeled European Chestnuts vs Dried European Chestnuts:

• Peeled Raw European Chestnuts have 1.2 times more Copper and 2.7 times more Zinc than Dried European Chestnuts.
• While Dried European Chestnuts contain 1.8 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 2 times more Manganese and 2.4 times more Phosphorus than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Dried European Chestnuts have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried European Chestnuts contain 1.9 times more Fat, 1.9 times more Omega 3, 1.9 times more Omega 6 and 2.1 times more Protein than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts and Dried European Chestnuts have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Peeled Raw European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.