Comparing Nutrients in 1 pound Dried Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	56.8% 1647kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	5.2% 5.03g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	2.32% 0.74g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	171% 223g	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	55.2% 31g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	143% 1.86mg	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	125% 499μg	77% 308μg	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	295% 265mg	181% 163mg	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 Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	13% 132mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	183% 1.65mg	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	130% 10.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	316% 7.26mg	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	100% 703mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	59.6% 2028mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	5.4% 199g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Chinese Chestnuts vs Chinese Chestnuts:

• Dried Chinese Chestnuts have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Chinese Chestnuts vs Chinese Chestnuts:

• Dried Chinese Chestnuts have 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.9 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Chinese Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Protein than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.