Comparing Nutrients in 14 ounces Roasted Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	32.7% 949kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.42% 1.1g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	135% 175g	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	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	107% 1.4mg	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	57.5% 230μg	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	177% 160mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	184% 1.66mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	295% 6.78mg	58% 1.33mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	55.7% 1893mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.3% 160g	5.58% 206g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Peeled Raw European Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Roasted Chinese Chestnuts have 1.6 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 2.7 times more Phosphorus and 1.9 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Calcium, Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Chinese Chestnuts have 1.2 times more Energy and 2.7 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.8 times more Omega 3 and 1.6 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Fat and Carbohydrate per 14 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.