Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	82.4% 2390kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	179% 57g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	258% 335g	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	80% 44.8g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	526% 6.84mg	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	180% 720μg	283% 1130μg	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	427% 384mg	172% 155mg	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

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 190mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	744% 6.7mg	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	188% 15mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	583% 13.4mg	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	146% 1020mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	11% 402g	1.8% 66g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Chinese Chestnuts has 1.7 times more Vitamin B3 and 2.5 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Roasted Chinese Chestnuts has more Magnesium, 1.3 times more Manganese, more Phosphorus and 2.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Potassium and 9.5 times more Sodium than Roasted Chinese Chestnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Roasted Chinese Chestnuts as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Chinese Chestnuts has 1.6 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.4 times more Energy, 42 times more Fat, 32.7 times more Saturated Fat, 56.7 times more Omega 3, 66.9 times more Omega 6 and 1.4 times more Protein than Roasted Chinese Chestnuts.
• 1 kilogram of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6