Comparing Nutrients in 1 pound Raw European Chestnuts VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	33.3% 966kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	6.02% 1.93g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	97% 126g	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	97% 36.7g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	81.3% 1.06mg	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	43% 172μg	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	135% 121mg	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

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	12.2% 122mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	238% 2.14mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	168% 3.87mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	5.96% 221g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Boiled European Chestnuts per 1 lb

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

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

• 1 pound of Raw European Chestnuts has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw European Chestnuts vs Boiled European Chestnuts:

• 1 pound of Raw European Chestnuts has 2.1 times more Zinc than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.7 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium and 1.4 times more Potassium than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled European Chestnuts contain similar levels of Copper, Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw European Chestnuts has 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Boiled European Chestnuts.