Comparing Nutrients in 1 kilogram Dried Beechnuts VS Roasted Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	199% 5760kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	1063% 17g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	347% 451g	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	111% 62g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	322% 4.18mg	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	148% 590μg	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	311% 280mg	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	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

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	1% 10mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	811% 7.3mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	898% 20.7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	13.5% 499g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Beechnuts has 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.
• While 1 kg of Roasted Japanese Chestnuts contains 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Beechnuts has 2.4 times more Potassium and 2 times more Sodium than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 35 times more Calcium, more Magnesium, 1.5 times more Manganese, more Phosphorus and 4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Japanese Chestnuts contain similar levels of Copper and Iron 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 2.9 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.
• While 1 kg of Roasted Japanese Chestnuts contains 1.3 times more Carbohydrate than Dried Beechnuts.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6