Comparing Nutrients in 14 ounces Dried Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	49.7% 1441kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	6.02% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	150% 195g	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	48.3% 27g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.5% 1.16mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	125% 1.63mg	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	109% 437μg	67.5% 270μg	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	258% 232mg	159% 143mg	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

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	160% 1.44mg	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	114% 9.1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	276% 6.35mg	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	88% 615mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	4.7% 174g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 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 Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Chinese Chestnuts vs Chinese Chestnuts:

• Dried Chinese Chestnuts have 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.9 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Chinese Chestnuts have 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 Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.