Comparing Nutrients in 1 pound Boiled Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	24% 694kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.72% 0.8g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	154% 200g	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	23.3% 13g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	123% 1.6mg	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	52% 209μg	65.8% 263μg	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	124% 112mg	203% 182mg	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

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	211% 1.9mg	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	55% 4.4mg	53.3% 4.26mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	66.3% 1.52mg	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	42.8% 299mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	7.55% 279g	6.37% 236g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chinese Chestnuts vs Peeled European Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 7.7 times more Vitamin B2 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Steamed Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chinese Chestnuts vs Peeled European Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus and 1.2 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.6 times more Calcium, 1.7 times more Copper and 1.6 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Steamed Chinese Chestnuts have 1.8 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Energy, 1.6 times more Fat, 2.8 times more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.