Comparing Nutrients in 100 calories Japanese Chestnuts VS Boiled Japanese Chestnuts

Weight per 100 calories

• Japanese Chestnuts: 65g
• Boiled Japanese Chestnuts: 179g

Japanese Chestnuts have 2.8 times more energy per 100g than Boiled Japanese Chestnuts. It has above average energy density when compared to other foods. Boiled and Steamed Japanese Chestnuts having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Japanese Chestnuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.53% 0.008g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.7g	17.4% 22.6g	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	NA	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0.2% 1.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.14% 0.11mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.97mg	6.06% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.68% 0.13mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 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	7.63% 30.5μg	7.6% 30.4μg	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	19% 17mg	19% 17mg	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

	Japanese Chestnuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	40.5% 0.36mg	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	11.8% 0.94mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.58% 32mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	44.7% 1.03mg	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	6.68% 46.8mg	6.63% 46.4mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0.6% 8.93mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.08% 40g	4.15% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Japanese Chestnuts vs Boiled Japanese Chestnuts:

Both Raw Japanese Chestnuts and Boiled and Steamed Japanese Chestnuts have similar amounts of vitamins per 100 kcal
• Both Raw Japanese Chestnuts and Boiled and Steamed Japanese Chestnuts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 kcal.
• Both Raw Japanese Chestnuts as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Japanese Chestnuts vs Boiled Japanese Chestnuts:

• Boiled and Steamed Japanese Chestnuts contain 3.9 times more Water than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Boiled and Steamed Japanese Chestnuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Japanese Chestnuts and Boiled and Steamed Japanese Chestnuts have similar amounts of macro-nutrients per 100 kcal
• Both Raw Japanese Chestnuts and Boiled and Steamed Japanese Chestnuts have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Japanese Chestnuts as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.