Comparing Nutrients in 1 kilogram Boiled Chinese Chestnuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Chinese Chestnuts	Carrots	Recommended Dietary Allowance
Energy	52.8% 1530kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	51.4% 29g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.2% 3.8mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	47.5% 190μg	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	274% 247mg	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	121% 9.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	62% 1.43mg	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	94% 660mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	16.6% 616g	24% 883g	3700g per day for Men 19-50 years

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

• Boiled and Steamed Chinese Chestnuts have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A and 1.8 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chinese Chestnuts vs Carrots:

• Boiled and Steamed Chinese Chestnuts have 5.5 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 7.7 times more Manganese, 1.9 times more Phosphorus and 2.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 34.5 times more Sodium and 1.4 times more Water than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed Chinese Chestnuts have 3.7 times more Energy, 9.5 times more Omega 3, 1.8 times more Omega 6, 3.5 times more Carbohydrate and 3.1 times more Protein than Raw Carrots.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.