Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	35.7% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	297% 267mg	19% 17mg	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

	Boiled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	46% 460mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	NA	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	210% 7150mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	NA	11mg per day for Men 19-50 years
Water	18.4% 682g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed European Chestnuts have 15.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 1 kilogram for Boiled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed European Chestnuts have 3.1 times more Calcium, 3.5 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 11 times more Sodium than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Roasted Potatoes with Salt contain 1.3 times more Fat than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.