Comparing Nutrients in 1 pound Boiled Japanese Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled Japanese Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	8.76% 254kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	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	6.64% 3.7g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese 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	47.2% 0.57mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	19.3% 77μg	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	48% 43mg	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

	Boiled Japanese Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	5% 50mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	30% 2.4mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	17% 118mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Japanese 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 Boiled Japanese Chestnuts vs Dried Butternuts:

• 1 pound of Boiled Japanese Chestnuts has 3 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 8.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• 1 pound of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Boiled and Steamed Japanese 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 Boiled Japanese Chestnuts vs Dried Butternuts:

• 1 pound of Boiled Japanese Chestnuts has 25.8 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 4.8 times more Calcium, 2.2 times more Copper, 7.6 times more Iron, 13.2 times more Magnesium, 11.4 times more Manganese, 17.2 times more Phosphorus, 3.5 times more Potassium and 7.8 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 1 pound of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 10.9 times more Energy, 299.9 times more Fat, 46.6 times more Saturated Fat, 1743.6 times more Omega 3, 749.5 times more Omega 6 and 30.4 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Dried Butternuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein