Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dried European Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	129% 3740kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	308% 117g	39.5% 15g	38g per day for Men 19-50 years
Protein	114% 64g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	232% 3mg	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	273% 1090μg	22.5% 90μg	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	142% 128mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	67% 670mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	239% 2.15mg	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	298% 24mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.55% 95g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried European Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Dried European Chestnuts has 2.8 times more Vitamin B1, 17.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 12.1 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.6 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Baked Potato Flesh provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Dried European Chestnuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried European Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Dried European Chestnuts has 13.4 times more Calcium, 3 times more Copper, 6.8 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium, 6 times more Selenium, 7.4 times more Sodium and 1.2 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8 times more Water than Dried European Chestnuts.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried European Chestnuts has 4 times more Energy, 44.5 times more Fat, 32.2 times more Saturated Fat, 18.8 times more Omega 3, 49.1 times more Omega 6, 3.6 times more Carbohydrate, 7.8 times more Fiber and 3.3 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6