Comparing Nutrients in 14 ounces Boiled Chinese Chestnuts VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Boiled Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	21% 607kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	160% 208g	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	20.4% 11.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.8% 1.1mg	133% 1.73mg	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	45.6% 183μg	71.4% 286μg	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	109% 98mg	169% 152mg	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

	Boiled Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	171% 1.54mg	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	48% 3.85mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	295% 6.78mg	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	37.4% 262mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	6.6% 244g	4.3% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Chinese Chestnuts vs Roasted Chinese Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Chinese Chestnuts vs Roasted Chinese Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 1.5 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.6 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Roasted Chinese Chestnuts contain 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.