Comparing Nutrients in 1 kilogram Dried Butternuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Butternuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	211% 6120kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	5449% 87g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	377% 491g	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	124% 47g	NA	38g per day for Men 19-50 years
Protein	445% 249g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	315% 4.1mg	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	165% 660μg	170% 680μg	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	35.6% 32mg	400% 360mg	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	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 Butternuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	53% 530mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	403% 3.63mg	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	503% 40mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	696% 16mg	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	637% 4460mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Chinese Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Chinese Chestnuts:

• 1 kilogram of Dried Butternuts has 2.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 11.3 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Chinese Chestnuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Dried Butternuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Chinese Chestnuts:

• 1 kilogram of Dried Butternuts has 2.9 times more Calcium, 1.2 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 4.6 times more Phosphorus and 3.6 times more Zinc than Chinese Chestnuts.
• Both Dried Butternuts and Chinese Chestnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 2.7 times more Energy, 51.3 times more Fat, 8 times more Saturated Fat, 311.4 times more Omega 3, 130.7 times more Omega 6 and 5.9 times more Protein than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 4.1 times more Carbohydrate than Dried Butternuts.
• 1 kilogram of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6