Comparing Nutrients in 1 kilogram Chinese Chestnuts VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	77.2% 2240kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	377% 491g	403% 524g	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	75% 42g	80% 44.8g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	315% 4.1mg	336% 4.37mg	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	170% 680μg	180% 720μg	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	400% 360mg	427% 384mg	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

	Chinese Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	18% 180mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	430% 3.87mg	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	176% 14mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	200% 840mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	696% 16mg	743% 17mg	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	137% 960mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	12% 440g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Roasted Chinese Chestnuts per 1 kg

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

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

• 1 kilogram of Chinese Chestnuts has 2 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While 1 kg of Roasted Chinese Chestnuts contains 1.9 times more Vitamin B3 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Roasted Chinese Chestnuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• Both Raw Chinese Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• Both Raw Chinese Chestnuts and Roasted Chinese Chestnuts have similar amounts of minerals per 1 kg
• Both Chinese Chestnuts and Roasted Chinese Chestnuts contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.
• Both Raw Chinese Chestnuts as well as Roasted Chinese Chestnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Chinese Chestnuts and Roasted Chinese Chestnuts have similar amounts of macro-nutrients per 1 kg
• Both Chinese Chestnuts and Roasted Chinese Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Raw Chinese Chestnuts as well as Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.