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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	29% 845kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	9.25% 8.97g	5.65% 5.48g	97g per day for Men 19-50 years
Saturated Fat	5.27% 1.7g	3.22% 1.03g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	84.8% 110g	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	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled 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	78.7% 0.94mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	71% 0.92mg	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	37.7% 151μg	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	118% 106mg	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	208% 1.87mg	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	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	164% 3.78mg	147% 3.4mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	60.5% 2056mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.2% 193g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European 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 Boiled European Chestnuts:

• Raw European Chestnuts have 2.1 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.7 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Potassium, 9 times more Sodium and 1.4 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of Copper, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw European Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Boiled and Steamed European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.