Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	110% 3180kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	407% 530g	130g per day for Men 19-50 years
Sugars	34% 24.7g	146% 106g	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	232% 88g	134% 51g	38g per day for Men 19-50 years
Protein	241% 135g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	382% 4.97mg	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	188% 750μg	175% 700μg	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	0% 0mg	289% 260mg	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	273% 41mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	55% 550mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	563% 5.07mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	513% 12mg	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	283% 1980mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted European Chestnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Roasted European Chestnuts:

• 1 kilogram of Boiled Peanuts with Salt has 3.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 8.2 times more Vitamin E than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 2.8 times more Vitamin B2, 3.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Peanuts with Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Peanuts with Salt vs Roasted European Chestnuts:

• 1 kilogram of Boiled Peanuts with Salt has 1.9 times more Calcium, 3.1 times more Magnesium, 1.9 times more Phosphorus, 3.7 times more Selenium, 375.5 times more Sodium and 3.2 times more Zinc than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 3.3 times more Potassium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted European Chestnuts contain similar levels of Copper, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Peanuts with Salt has 1.3 times more Energy, 10 times more Fat, 7.4 times more Saturated Fat, 9 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 93 times more Omega 3, 2.5 times more Carbohydrate and 4.3 times more Sugars than Boiled Peanuts with Salt.
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3