Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	124% 3600kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	179% 57g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	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	94% 52.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	273% 1090μg	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	681% 613mg	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

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	72% 720mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	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	423% 33.8mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	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	241% 1690mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.7% 100g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Japanese 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 Dried Japanese Chestnuts vs Dried Beechnuts:

• 1 kilogram of Dried Japanese Chestnuts has 2.6 times more Vitamin B1, 4 times more Vitamin B3 and 4 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Dried Japanese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Japanese Chestnuts vs Dried Beechnuts:

• 1 kilogram of Dried Japanese Chestnuts has 72 times more Calcium, 2 times more Copper, 1.4 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus and 7.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.3 times more Potassium than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts contain similar levels of Sodium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 2.4 times more Carbohydrate than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 40.3 times more Fat, 31.3 times more Saturated Fat, 54.8 times more Omega 3 and 63.9 times more Omega 6 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6