Comparing Nutrients in 1 kilogram Peeled European Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Peeled European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	67.6% 1960kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	179% 57g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	29% 16.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	526% 6.84mg	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	145% 580μg	283% 1130μg	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	447% 402mg	172% 155mg	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

	Peeled European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	19% 190mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	464% 4.18mg	744% 6.7mg	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	118% 9.4mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	583% 13.4mg	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	54.3% 380mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	14% 520g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Peeled European Chestnuts has 1.3 times more Vitamin B3 and 2.6 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Vitamin B1, 23.2 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Peeled Raw European Chestnuts.
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Peeled Raw European Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Peeled European Chestnuts vs Dried Beechnuts:

• 1 kilogram of Peeled European Chestnuts has more Magnesium, more Phosphorus and 1.4 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Copper, 2.6 times more Iron, 4 times more Manganese, 2.1 times more Potassium and 19 times more Sodium than Peeled Raw European Chestnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Peeled Raw European Chestnuts as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peeled European Chestnuts has 1.3 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.9 times more Energy, 40 times more Fat, 24.3 times more Saturated Fat, 32.1 times more Omega 3, 41.8 times more Omega 6 and 3.8 times more Protein than Peeled Raw European Chestnuts.