Comparing Nutrients in 1 kilogram Raw European Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Raw European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	73.4% 2130kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	15% 2.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	350% 455g	377% 491g	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	213% 81g	NA	38g per day for Men 19-50 years
Protein	43.2% 24g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.38mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	315% 4.1mg	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	155% 620μg	170% 680μg	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	478% 430mg	400% 360mg	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	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

	Raw European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	27% 270mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	403% 3.63mg	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	126% 10mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	414% 9.5mg	696% 16mg	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	133% 930mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	152% 5180mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	13% 487g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Chinese Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw European Chestnuts vs Chinese Chestnuts:

• 1 kilogram of Raw European Chestnuts has 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Chinese Chestnuts.
• Both Raw European Chestnuts and Chinese Chestnuts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• Both Raw European Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw European Chestnuts vs Chinese Chestnuts:

• 1 kilogram of Raw European Chestnuts has 1.5 times more Calcium and 1.2 times more Copper than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 1.4 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese and 1.7 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Chinese Chestnuts contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw European Chestnuts has 2 times more Fat, 3.4 times more Omega 3 and 3.1 times more Omega 6 than Chinese Chestnuts.
• While 1 kg of Raw Chinese Chestnuts contains 1.7 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Chinese Chestnuts offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6