Comparing Nutrients in 14 ounces Roasted Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	32.7% 949kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	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	160% 208g	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	31.8% 17.8g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	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	71.4% 286μg	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	169% 152mg	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

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	74.4% 5.95mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	295% 6.78mg	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	58% 405mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	4.3% 160g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Chinese Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Chinese Chestnuts versus 14 oz of Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Chinese Chestnuts have 1.9 times more Vitamin B3 than Chinese Chestnuts.
• While 14 oz of Raw Chinese Chestnuts contain 2 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Chinese Chestnuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• Both Roasted Chinese Chestnuts and Raw Chinese Chestnuts have similar amounts of minerals per 14 oz
• Both Roasted Chinese Chestnuts and Chinese Chestnuts contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Roasted Chinese Chestnuts and Raw Chinese Chestnuts have similar amounts of macro-nutrients per 14 oz
• Both Roasted Chinese Chestnuts and Chinese Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.