Comparing Nutrients in 1 pound Dried Butternuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Butternuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	96% 2776kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	2472% 39.5g	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	900% 153g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	274% 356g	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	56% 21.3g	NA	38g per day for Men 19-50 years
Protein	202% 113g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	232% 3.02mg	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	75% 299μg	125% 499μg	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	16% 14.5mg	76% 68.5mg	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 Butternuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	24% 240mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	329% 2.96mg	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	228% 18.2mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	256% 1075mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	1294% 29.8mg	233% 5.37mg	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	289% 2023mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried peeled European Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Butternuts vs Dried peeled European Chestnuts:

• 1 pound of Dried Butternuts has 2.7 times more Vitamin B2 and 1.2 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.7 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Dried Butternuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Butternuts vs Dried peeled European Chestnuts:

• 1 pound of Dried Butternuts has 1.7 times more Iron, 3.2 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus and 8.9 times more Zinc than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.5 times more Copper, 2.4 times more Potassium and 37 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Dried peeled European Chestnuts contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Butternuts has 1.7 times more Energy, 14.6 times more Fat, 1.8 times more Saturated Fat, 52.8 times more Omega 3, 24.4 times more Omega 6 and 5 times more Protein than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 6.5 times more Carbohydrate than Dried Butternuts.