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

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	27% 778kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	36.7% 6.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	236% 307g	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	122% 46.4g	38g per day for Men 19-50 years
Protein	11.6% 6.47g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	71.2% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	202% 2.63mg	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	57.5% 230μg	108% 433μg	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	177% 160mg	66% 59.5mg	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

	Peeled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	287% 2.58mg	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	46.6% 3.73mg	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	224% 5.16mg	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	21.5% 151mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	115% 3913mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.58% 206g	1% 37.5g	3700g per day for Men 19-50 years

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

• Peeled Raw European Chestnuts have 1.3 times more Vitamin B3 and 2.7 times more Vitamin C than Dried European Chestnuts.
• While Dried European Chestnuts contain 2 times more Vitamin B1, 22.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Peeled Raw European Chestnuts have 1.4 times more Zinc and 5.5 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 3.5 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese, 4.6 times more Phosphorus, 2 times more Potassium and 18.5 times more Sodium than Peeled Raw European Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried European Chestnuts contain 1.9 times more Energy, 3.6 times more Fat, 3.6 times more Saturated Fat, 3.5 times more Omega 3, 3.6 times more Omega 6, 1.8 times more Carbohydrate and 3.9 times more Protein than Peeled Raw European Chestnuts.
• Both Peeled Raw European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.