Comparing Nutrients in 14 ounces Boiled European Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	18% 520kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.48g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	84.8% 110g	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	14% 7.94g	11.6% 6.47g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	37.7% 151μg	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	118% 106mg	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

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	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	86% 6.87mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	56% 393mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.3% 270g	5.58% 206g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Peeled European Chestnuts per 14 oz

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

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

• 14 ounces of Boiled European Chestnuts have 6.5 times more Vitamin B2 than Peeled European Chestnuts.
• While 14 oz of Peeled Raw European Chestnuts contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Boiled and Steamed European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled European Chestnuts vs Peeled European Chestnuts:

• 14 ounces of Boiled European Chestnuts have 2.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus and 1.5 times more Potassium than Peeled European Chestnuts.
• While 14 oz of Peeled Raw European Chestnuts contain 2 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts contain similar levels of Copper per 14 ounces.
• 14 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled European Chestnuts have 1.2 times more Protein than Peeled European Chestnuts.
• While 14 oz of Peeled Raw European Chestnuts contain 1.5 times more Energy and 1.6 times more Carbohydrate than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts offer comparable quantities of Omega 3 and Omega 6 per 14 ounces.