Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	45% 1310kcal	67.6% 1960kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	340% 442g	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	35.7% 20g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	271% 3.52mg	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	95% 380μg	145% 580μg	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	297% 267mg	447% 402mg	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

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	46% 460mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	464% 4.18mg	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	216% 17.3mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	146% 3.36mg	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	141% 990mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18.4% 682g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Peeled European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Peeled European Chestnuts:

• 1 kilogram of Boiled European Chestnuts has 6.5 times more Vitamin B2 than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Boiled and Steamed European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Peeled European Chestnuts:

• 1 kilogram of Boiled European Chestnuts has 2.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus and 1.5 times more Potassium than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 2 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts contain similar levels of Copper per one kilogram.
• 1 kilogram of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled European Chestnuts has 1.2 times more Protein than Peeled European Chestnuts.
• While 1 kg of Peeled Raw European Chestnuts contains 1.5 times more Energy and 1.6 times more Carbohydrate than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts offer comparable quantities of Omega 3 and Omega 6 per one kilogram.