Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45% 1310kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	35.7% 20g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Baked Red Potatoes	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.4% 682g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Baked Red Potatoes:

• Boiled and Steamed European Chestnuts have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B3 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Baked Red Potatoes:

• Boiled and Steamed European Chestnuts have 5.1 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed European Chestnuts have 1.5 times more Energy, 9.2 times more Fat, 3.9 times more Omega 3, 9.9 times more Omega 6 and 1.4 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Boiled and Steamed European Chestnuts and Baked Whole Red Potatoes have similar amounts of Protein per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.