Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried Japanese Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	124% 3600kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	41% 13g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	93% 121g	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	124% 47g	38g per day for Men 19-50 years
Protein	94% 52.5g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	273% 1090μg	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	681% 613mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	72% 720mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	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	423% 33.8mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	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	241% 1690mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	NA	313% 172μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.9% 33.4g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Dried Japanese Chestnuts has 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 19.2 times more Vitamin C than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.3 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Butternuts provide similar amounts of Vitamin B6 per one kilogram.
• Both Dried Japanese 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 Dried Japanese Chestnuts vs Dried Butternuts:

• 1 kilogram of Dried Japanese Chestnuts has 1.4 times more Calcium, 2.9 times more Copper, 1.8 times more Potassium and 34 times more Sodium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.1 times more Magnesium, 1.8 times more Manganese and 2.6 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Butternuts contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Japanese Chestnuts has 6.8 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.7 times more Energy, 46 times more Fat, 7.1 times more Saturated Fat, 281.2 times more Omega 3, 117.1 times more Omega 6 and 4.7 times more Protein than Dried Japanese Chestnuts.
• 1 kilogram of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6