Comparing Nutrients in 1 kilogram Dried Beechnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	199% 5760kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	1063% 17g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	407% 530g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	134% 51g	38g per day for Men 19-50 years
Protein	111% 62g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	382% 4.97mg	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	283% 1130μg	175% 700μg	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	172% 155mg	289% 260mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	1% 10mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	563% 5.07mg	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	308% 24.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	513% 12mg	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	0% 0mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Roasted European Chestnuts:

• 1 kilogram of Dried Beechnuts has 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 1.5 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Roasted European Chestnuts:

• 1 kilogram of Dried Beechnuts has 1.3 times more Copper, 2.7 times more Iron, 1.7 times more Potassium and 19 times more Sodium than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 29 times more Calcium, more Magnesium, more Phosphorus and 1.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted European Chestnuts contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 2.4 times more Energy, 22.7 times more Fat, 13.8 times more Saturated Fat, 18.3 times more Omega 3, 23.7 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 1.6 times more Carbohydrate than Dried Beechnuts.