Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Energy	27.5% 798kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	21% 11.8g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	27% 0.35mg	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	58.5% 234μg	26.8% 107μg	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	123% 111mg	91% 81.8mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	44% 0.4mg	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	104% 8.33mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	66.3% 1.52mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	31.6% 1076mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	5.35% 198g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Cassava per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Japanese Chestnuts versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Cassava:

• 14 ounces of Roasted Japanese Chestnuts have 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 4.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Cassava.
• Both Roasted Japanese Chestnuts and Cassava provide similar amounts of Vitamin B3 per 14 ounces.
• Both Roasted Japanese Chestnuts as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Cassava:

• 14 ounces of Roasted Japanese Chestnuts have 2.2 times more Calcium, 7.3 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium and 4.2 times more Zinc than Cassava.
• 14 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Japanese Chestnuts have 1.3 times more Energy and 2.2 times more Protein than Cassava.
• Both Roasted Japanese Chestnuts and Cassava offer comparable quantities of Carbohydrate per 14 ounces.
• Both Roasted Japanese Chestnuts as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.