Comparing Nutrients in 1 pound Boiled European Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Boiled European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	20.5% 594kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	81% 26g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	117% 152g	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	16% 9.07g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.7% 3.3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	239% 3.1mg	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	43% 172μg	128% 513μg	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	135% 121mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21% 209mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	338% 3.04mg	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	98% 7.85mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	264% 6.1mg	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	64% 449mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled European Chestnuts vs Dried Beechnuts:

• 1 pound of Boiled European Chestnuts has 1.7 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Steamed European Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled European Chestnuts vs Dried Beechnuts:

• 1 pound of Boiled European Chestnuts has 46 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.4 times more Copper, 1.4 times more Iron, 1.6 times more Manganese, 1.4 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Steamed European Chestnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 4.4 times more Energy, 36.2 times more Fat, 22 times more Saturated Fat, 29.3 times more Omega 3, 37.8 times more Omega 6 and 3.1 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Dried Beechnuts offer comparable quantities of Carbohydrate per one pound.