Comparing Nutrients in 1 pound Dried European Chestnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	58.5% 1696kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	140% 53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	51.8% 29g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Baked Red Potatoes	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	112% 1.34mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	30.4% 304mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	132% 4472mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	NA	55μg per day for Men 19-50 years
Sodium	11% 168mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.16% 43g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried European Chestnuts vs Baked Red Potatoes:

• Dried European Chestnuts have 4.1 times more Vitamin B1, 7.2 times more Vitamin B2, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 lb.
• Both Dried European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried European Chestnuts vs Baked Red Potatoes:

• Dried European Chestnuts have 7.4 times more Calcium, 3.7 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 7.5 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.1 times more Water than Dried European Chestnuts.
• Both Dried European Chestnuts and Baked Whole Red Potatoes have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried European Chestnuts have 4.3 times more Energy, 29.7 times more Fat, 20.9 times more Saturated Fat, 12.5 times more Omega 3, 32 times more Omega 6, 3.9 times more Carbohydrate, 6.5 times more Fiber and 2.8 times more Protein than Baked Whole Red Potatoes.
• Both Dried European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.