Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Cassava	3%	2%	95%

Macro Nutrients

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Energy	69.3% 2010kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	53% 29.7g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	67.7% 0.88mg	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	148% 590μg	67.5% 270μg	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	311% 280mg	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Cassava	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	111% 1mg	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	263% 21mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	13.5% 499g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Cassava per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Japanese Chestnuts vs Cassava:

• 1 kilogram of Roasted Japanese Chestnuts has 5.2 times more Vitamin B1, 4.4 times more Vitamin B5, 4.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Cassava.
• Both Roasted Japanese Chestnuts and Cassava provide similar amounts of Vitamin B3 per one kilogram.
• Both Roasted Japanese Chestnuts as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Japanese Chestnuts vs Cassava:

• 1 kilogram of Roasted Japanese Chestnuts has 2.2 times more Calcium, 7.3 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium and 4.2 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Japanese Chestnuts has 1.3 times more Energy and 2.2 times more Protein than Cassava.
• Both Roasted Japanese Chestnuts and Cassava offer comparable quantities of Carbohydrate per one kilogram.
• Both Roasted Japanese Chestnuts as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.