Comparing Nutrients in 300 calories Boiled Chinese Chestnuts VS Baked Potato Skin

Weight per 300 calories

• Boiled Chinese Chestnuts: 196g
• Baked Potato Skin: 152g

Baked Potato Skin has 1.3 times more energy per unit of mass than Boiled and Steamed Chinese Chestnuts, which is above average in comparison to other foods. Boiled Chinese Chestnuts having above average energy density.

Discover which food has more nutrients per 300 calories - Boiled Chinese Chestnuts or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	NA	2.93% 2.12g	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	31.5% 12g	38g per day for Men 19-50 years
Protein	10% 5.65g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.53% 13.7μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	71.6% 0.93mg	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	22.5% 90μg	8.33% 33.3μg	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	54% 48.4mg	22.7% 20.5mg	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	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	138% 1.24mg	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	23.8% 1.9mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	40.6% 0.93mg	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	18.5% 129mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	NA	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.92mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	3.26% 121g	1.94% 71.7g	3700g per day for Men 19-50 years

Boiled Chinese Chestnuts VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Chinese Chestnuts or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Boiled Chinese Chestnuts vs Baked Potato Skin:

• 300 calories of Boiled Chinese Chestnuts have 1.5 times more Vitamin B2, 2.7 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 4.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Baked Potato Skin provide similar amounts of Vitamin B1 per 300 calories.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Chinese Chestnuts vs Baked Potato Skin:

• 300 calories of Boiled Chinese Chestnuts have 1.7 times more Magnesium, 2.3 times more Manganese and 1.6 times more Zinc than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 2.5 times more Copper, 5.6 times more Iron and 1.4 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Baked Potato Skin contain similar levels of Phosphorus per 300 calories.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potato Skin lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Steamed Chinese Chestnuts and Baked Potato Skin have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Chinese Chestnuts and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.