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

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	129% 3740kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	595% 773g	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	308% 117g	47.4% 18g	38g per day for Men 19-50 years
Protein	114% 64g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Baked Red 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	246% 2.95mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	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	273% 1090μg	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	167% 150mg	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

	Dried European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	67% 670mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	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	298% 24mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	250% 1750mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.55% 95g	20.7% 767g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 4.1 times more Vitamin B1, 7.2 times more Vitamin B2, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Dried 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 Dried European Chestnuts vs Baked Red Potatoes:

• Dried European Chestnuts have 7.4 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 7.5 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.1 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Baked Whole Red Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried European Chestnuts have 4.3 times more Energy, 29.7 times more Fat, 20.9 times more Saturated Fat, 12.5 times more Omega 3, 32 times more Omega 6, 3.9 times more Carbohydrate, 6.5 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Dried European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.