Comparing Nutrients in 1 kilogram Boiled Chinese Chestnuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	52.8% 1530kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	51.4% 29g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.2% 3.8mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	472% 6.14mg	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	115% 460μg	55% 220μg	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	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	908% 8.17mg	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	121% 9.7mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	268% 6.16mg	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	94% 660mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	90% 3060mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	16.6% 616g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Chinese Chestnuts vs Baked Potato Skin:

• 1 kilogram of Boiled Chinese Chestnuts has 2.1 times more Vitamin B9 and 1.8 times more Vitamin C than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Chinese Chestnuts vs Baked Potato Skin:

• 1 kilogram of Boiled Chinese Chestnuts has 1.3 times more Magnesium, 1.8 times more Manganese and 1.2 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Calcium, 3.3 times more Copper, 7.3 times more Iron, 1.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• 1 kilogram of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 1.3 times more Energy, 1.4 times more Carbohydrate and 1.5 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.