Comparing Nutrients in 14 ounces Dried European Chestnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	51% 1484kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	41% 0.65g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.23g	32.2% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	239% 311g	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	122% 46.4g	NA	38g per day for Men 19-50 years
Protein	45.3% 25.4g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.2% 3.56mg	71.5% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	203% 2.64mg	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	108% 433μg	109% 437μg	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	66% 59.5mg	66.6% 60mg	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 European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	26.6% 266mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	288% 2.6mg	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	118% 9.45mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	204% 4.7mg	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	99% 695mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	115% 3913mg	116% 3933mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.97% 35.7g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 6.7 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Dried European Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried European Chestnuts vs Dried peeled European Chestnuts:

• Dried European Chestnuts have 1.3 times more Phosphorus than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried European Chestnuts have 1.3 times more Protein than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Carbohydrate per 14 oz.
• Both Dried European Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.