Comparing Nutrients in 1 pound Raw European Chestnuts VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	33.3% 966kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	15.5% 11.2g	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	97% 36.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	19.6% 11g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	39% 0.51mg	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	70.3% 281μg	10.2% 41μg	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	217% 195mg	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw European Chestnuts	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	52.4% 0.47mg	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	57.3% 4.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	88.7% 2.04mg	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	60.3% 422mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	5.96% 221g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw European Chestnuts versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw European Chestnuts vs Canned Carrots with Salt:

• 1 pound of Raw European Chestnuts has 13.2 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 3.4 times more Vitamin B6, 6.9 times more Vitamin B9 and 15.9 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 558 times more Vitamin A than Raw European Chestnuts.
• 1 pound of Raw European Chestnuts have insufficient amounts of Vitamin A
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw European Chestnuts as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw European Chestnuts vs Canned Carrots with Salt:

• 1 pound of Raw European Chestnuts has 4.3 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 80.7 times more Sodium and 1.9 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Canned Carrots with Salt contain similar levels of Calcium per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 8.5 times more Energy, 11.9 times more Fat, 8.6 times more Omega 3, 10.1 times more Omega 6, 8.2 times more Carbohydrate, 5.4 times more Fiber and 3.8 times more Protein than Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein