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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Raw European Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	29% 845kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	160% 208g	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	84.6% 32g	NA	38g per day for Men 19-50 years
Protein	17% 9.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Roasted Chinese 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	78.7% 0.94mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	133% 1.73mg	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	71.4% 286μg	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	169% 152mg	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

	Raw European Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	171% 1.54mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	295% 6.78mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	60.5% 2056mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	5.2% 193g	4.3% 160g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B3 than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw European Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw European Chestnuts have 1.4 times more Calcium and 1.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Copper, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw European Chestnuts have 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.9 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw European Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.