Comparing Nutrients in 1 kilogram Boiled Chinese Chestnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	52.8% 1530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	51.4% 29g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.2% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	274% 247mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	NA	420mg per day for Men 19-50 years
Manganese	477% 11mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	90% 3060mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	NA	11mg per day for Men 19-50 years
Water	16.6% 616g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 14.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 kilogram for Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 149 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed Chinese Chestnuts have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.4 times more Fat than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.