Comparing Nutrients in 14 ounces Raw European Chestnuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	29% 845kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	84.6% 32g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.6g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.7% 0.94mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	34% 0.44mg	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	61.5% 246μg	8.93% 35.7μg	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	190% 171mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	46% 0.41mg	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	50% 4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	77.7% 1.8mg	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	52.7% 369mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	60.5% 2056mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	5.2% 193g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw European Chestnuts versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw European Chestnuts vs Canned Carrots with Salt:

• 14 ounces of Raw European Chestnuts have 13.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 3.4 times more Vitamin B6, 6.9 times more Vitamin B9 and 15.9 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A than Raw European Chestnuts.
• 14 ounces of Raw European Chestnuts have insufficient amounts of Vitamin A
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw European Chestnuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw European Chestnuts vs Canned Carrots with Salt:

• 14 ounces of Raw European Chestnuts have 4.3 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 80.7 times more Sodium and 1.9 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Canned Carrots with Salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw European Chestnuts have 8.5 times more Energy, 11.9 times more Fat, 8.6 times more Omega 3, 10.1 times more Omega 6, 8.2 times more Carbohydrate, 5.4 times more Fiber and 3.8 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein