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

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	82.4% 2390kcal	73.4% 2130kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	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	80% 44.8g	43.2% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	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	180% 720μg	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	427% 384mg	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

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	19% 190mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	188% 15mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	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	146% 1020mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	152% 5180mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	11% 402g	13% 487g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.3 times more Vitamin B3 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Chinese Chestnuts have 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.4 times more Calcium than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Copper, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Chinese Chestnuts have 1.9 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.