Comparing Nutrients in 1 pound Peeled European Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Peeled European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	30.7% 889kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	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	NA	56% 21.3g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	65.8% 263μg	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	203% 182mg	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

	Peeled European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	53.3% 4.26mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	24.6% 172mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.37% 236g	0.41% 15g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Peeled 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 Peeled European Chestnuts vs Dried Butternuts:

• 1 pound of Peeled European Chestnuts has 12.6 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.7 times more Vitamin B1, 9.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Peeled Raw 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 Peeled European Chestnuts vs Dried Butternuts:

• 1 lb of Dried Butternuts contains 2.8 times more Calcium, 4.3 times more Iron, 7.9 times more Magnesium, 19.5 times more Manganese, 11.7 times more Phosphorus and 6.4 times more Zinc than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Dried Butternuts contain similar levels of Copper and Potassium per one pound.
• 1 pound of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peeled European Chestnuts has 3.7 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.1 times more Energy, 45.6 times more Fat, 5.6 times more Saturated Fat, 164.5 times more Omega 3, 76.7 times more Omega 6 and 15.3 times more Protein than Peeled Raw European Chestnuts.