Comparing Nutrients in 1 kilogram Dried Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	125% 3630kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	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	614% 798g	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	NA	NA	38g per day for Men 19-50 years
Protein	122% 68.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	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	275% 1100μg	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	650% 585mg	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 Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	29% 290mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	286% 23mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	1131% 26mg	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	221% 1550mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	2.4% 89g	12% 440g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Chinese Chestnuts have 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.9 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Chinese Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Protein than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.