Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Carrots	8%	5%	87%

Macro Nutrients

	Dried European Chestnuts	Carrots	Recommended Dietary Allowance
Energy	129% 3740kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	308% 117g	73.7% 28g	38g per day for Men 19-50 years
Protein	114% 64g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	273% 1090μg	47.5% 190μg	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	167% 150mg	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Carrots	Recommended Dietary Allowance
Calcium	67% 670mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	298% 24mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	62% 1.43mg	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	250% 1750mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.55% 95g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried European Chestnuts vs Carrots:

• Dried European Chestnuts have 4.5 times more Vitamin B1, 6.2 times more Vitamin B2, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A than Dried European Chestnuts.
• Both Dried European Chestnuts and Raw Carrots have similar amounts of Vitamin B3 per 1 kg.
• Both Dried European Chestnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried European Chestnuts vs Carrots:

• Dried European Chestnuts have 2 times more Calcium, 14.4 times more Copper, 7.9 times more Iron, 6.2 times more Magnesium, 9.1 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium, 18 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.9 times more Sodium and 9.3 times more Water than Dried European Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried European Chestnuts have 9.1 times more Energy, 18.5 times more Fat, 26.2 times more Saturated Fat, 94 times more Omega 3, 15.7 times more Omega 6, 8.1 times more Carbohydrate, 4.2 times more Fiber and 6.9 times more Protein than Raw Carrots.
• Both Dried European Chestnuts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.