Comparing Nutrients in 1 pound Dried Beechnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	31.4% 912kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	157% 205g	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	50.2% 28g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	146% 1.9mg	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	128% 513μg	67% 268μg	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	78% 70.3mg	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	368% 3.3mg	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	139% 11mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	407% 9.37mg	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	0% 0mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	6.1% 226g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Japanese Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Roasted Japanese Chestnuts:

• 1 pound of Dried Beechnuts has 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 1 lb of Roasted Japanese Chestnuts contains 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Roasted Japanese Chestnuts:

• 1 pound of Dried Beechnuts has 2.4 times more Potassium and 2 times more Sodium than Roasted Japanese Chestnuts.
• While 1 lb of Roasted Japanese Chestnuts contains 35 times more Calcium, more Magnesium, 1.5 times more Manganese, more Phosphorus and 4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Japanese Chestnuts contain similar levels of Copper and Iron per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 2.9 times more Energy, 62.5 times more Fat, 48.5 times more Saturated Fat, 85 times more Omega 3, 98.9 times more Omega 6 and 2.1 times more Protein than Roasted Japanese Chestnuts.
• While 1 lb of Roasted Japanese Chestnuts contains 1.3 times more Carbohydrate than Dried Beechnuts.
• 1 pound of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6