Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.5% 798kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	102% 133g	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	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Roasted Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14% 139mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	5.35% 198g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Dried Beechnuts per 14 oz

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

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

• 14 ounces of Roasted Japanese Chestnuts have 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Dried Beechnuts:

• 14 ounces of Roasted Japanese Chestnuts have 35 times more Calcium, more Magnesium, 1.5 times more Manganese, more Phosphorus and 4 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.4 times more Potassium and 2 times more Sodium than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dried Beechnuts contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Japanese Chestnuts have 1.3 times more Carbohydrate than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.9 times more Energy, 62.5 times more Fat, 48.5 times more Saturated Fat, 85 times more Omega 3, 98.9 times more Omega 6 and 2.1 times more Protein than Roasted Japanese Chestnuts.
• 14 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6