Comparing Nutrients in 1 pound Dried European Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	58.5% 1696kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	42% 54.7g	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	140% 53g	56% 21.3g	38g per day for Men 19-50 years
Protein	51.8% 29g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	195% 2.54mg	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	124% 494μg	75% 299μg	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	75.6% 68mg	16% 14.5mg	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 European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	227% 2.04mg	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	135% 10.8mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	1294% 29.8mg	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	113% 794mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	132% 4472mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Dried Butternuts per 1 lb

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

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

• 1 pound of Dried European Chestnuts has 2.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.7 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Vitamin B1 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Dried European Chestnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried European Chestnuts vs Dried Butternuts:

• 1 pound of Dried European Chestnuts has 1.3 times more Calcium, 1.4 times more Copper, 2.3 times more Potassium and 37 times more Sodium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.7 times more Iron, 3.2 times more Magnesium, 5 times more Manganese, 2.5 times more Phosphorus, 9.6 times more Selenium and 8.9 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried European Chestnuts has 6.4 times more Carbohydrate and 2.5 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.6 times more Energy, 12.8 times more Fat, 1.6 times more Saturated Fat, 46.4 times more Omega 3, 21.5 times more Omega 6 and 3.9 times more Protein than Dried European Chestnuts.