Comparing Nutrients in 1 kilogram Dried peeled European Chestnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dried peeled European Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	127% 3690kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	40.3% 39g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	103% 1.65g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	81.2% 14g	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	603% 784g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	89.5% 50g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	512% 6.66mg	162% 2.1mg	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	275% 1100μg	95% 380μg	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	168% 151mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried peeled European Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	64% 640mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	726% 6.53mg	141% 1.27mg	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	299% 24mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	514% 12mg	82% 1.9mg	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	196% 1370mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	291% 9910mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.43% 90g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried peeled European Chestnuts vs Baked White Potatoes:

• Dried peeled European Chestnuts have 7.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3 than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Baked Whole White Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Dried peeled European Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried peeled European Chestnuts vs Baked White Potatoes:

• Dried peeled European Chestnuts have 6.4 times more Calcium, 5.1 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium and 5.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.4 times more Water than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Baked Whole White Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried peeled European Chestnuts have 4 times more Energy, 26.1 times more Fat, 18.4 times more Saturated Fat, 11 times more Omega 3, 28.2 times more Omega 6, 3.7 times more Carbohydrate and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Dried peeled European Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.