Comparing Nutrients in 14 ounces Boiled Chinese Chestnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21% 607kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.8% 1.1mg	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	45.6% 183μg	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	109% 98mg	7.5% 6.75mg	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

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	48% 3.85mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	NA	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	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	37.4% 262mg	NA	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	NA	11mg per day for Men 19-50 years
Water	6.6% 244g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 14.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 14 ounces for Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 149 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Steamed Chinese Chestnuts have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.4 times more Fat than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.