Comparing Nutrients in 1 kilogram Dried Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	125% 3630kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	8.3% 2.66g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	614% 798g	350% 455g	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	213% 81g	38g per day for Men 19-50 years
Protein	122% 68.2g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.93mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	289% 3.76mg	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	155% 620μg	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	478% 430mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	29% 290mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	497% 4.47mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	1131% 26mg	414% 9.5mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	152% 5180mg	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	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	2.4% 89g	13% 487g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Raw European Chestnuts per 1 kg

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

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

• 1 kilogram of Dried Chinese Chestnuts has 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Dried Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Chinese Chestnuts has 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Chinese Chestnuts has 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.
• While 1 kg of Raw European Chestnuts contains 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.