Comparing Nutrients in 1 kilogram Boiled Carrots VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Energy	12% 350kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	595% 773g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	308% 117g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	510% 6.63mg	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	35% 140μg	273% 1090μg	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	40% 36mg	167% 150mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	30% 300mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	722% 6.5mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	565% 13mg	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	43% 300mg	250% 1750mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Dried European Chestnuts:

• Boiled and Drained Carrots have more Vitamin A than Dried European Chestnuts.
• While Dried European Chestnuts contain 4.5 times more Vitamin B1, 8.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6, 7.8 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Dried European Chestnuts:

• Boiled and Drained Carrots have 1.6 times more Sodium and 9.5 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 2.2 times more Calcium, 38.2 times more Copper, 7 times more Iron, 7.4 times more Magnesium, 8.4 times more Manganese, 5.8 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Selenium and 1.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 kilogram:

• Dried European Chestnuts contain 10.7 times more Energy, 24.7 times more Fat, 27.9 times more Saturated Fat, 188 times more Omega 3, 18 times more Omega 6, 9.4 times more Carbohydrate, 3.9 times more Fiber and 8.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.