Comparing Nutrients in 1 pound Roasted Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	37.4% 1084kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	5.56% 5.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	6.02% 1.93g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	159% 207g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.7% 2.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 2mg	131% 1.7mg	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	81.6% 327μg	70.3% 281μg	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	194% 174mg	217% 195mg	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

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	225% 2.03mg	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	85% 6.8mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	337% 7.75mg	188% 4.3mg	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	66% 463mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	4.93% 182g	5.96% 221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Chinese Chestnuts vs Raw European Chestnuts:

• Roasted Chinese Chestnuts have 1.3 times more Vitamin B3 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Chinese Chestnuts vs Raw European Chestnuts:

• Roasted Chinese Chestnuts have 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.4 times more Calcium than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Copper, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Chinese Chestnuts have 1.9 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.