Comparing Nutrients in 1 kilogram Roasted European Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Roasted European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	84.5% 2450kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	41% 13g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	45.6% 7.76g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	407% 530g	93% 121g	130g per day for Men 19-50 years
Sugars	146% 106g	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	134% 51g	124% 47g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	382% 4.97mg	431% 5.6mg	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	175% 700μg	165% 660μg	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	289% 260mg	35.6% 32mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	29% 290mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	563% 5.07mg	500% 4.5mg	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	114% 9.1mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	2852% 65.6mg	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	153% 1070mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Dried Butternuts per 1 kg

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

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

• 1 kilogram of Roasted European Chestnuts has 1.3 times more Vitamin B3 and 8.1 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.6 times more Vitamin B1 than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Dried Butternuts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Roasted European Chestnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted European Chestnuts vs Dried Butternuts:

• 1 kilogram of Roasted European Chestnuts has 1.4 times more Potassium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.8 times more Calcium, 4.4 times more Iron, 7.2 times more Magnesium, 5.6 times more Manganese, 4.2 times more Phosphorus, 14.3 times more Selenium and 5.5 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Dried Butternuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted European Chestnuts has 4.4 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.5 times more Energy, 25.9 times more Fat, 3.2 times more Saturated Fat, 93.7 times more Omega 3, 43.5 times more Omega 6 and 7.9 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Dried Butternuts offer comparable quantities of Fiber per one kilogram.