Comparing Nutrients in 1 pound Boiled Chinese Chestnuts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Chinese Chestnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 694kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.72% 0.8g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	23.3% 13g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	7.55% 279g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Chinese Chestnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 3.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Chinese Chestnuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 3.2 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 7 times more Manganese and 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 174.5 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Carbohydrate and 1.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.6 times more Fat, 11.2 times more Saturated Fat and 1.4 times more Omega 6 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Omega 3 per 1 lb.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.