Comparing Nutrients in 300 calories Boiled Chinese Chestnuts VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Boiled Chinese Chestnuts: 196g
• Frozen Roasted Potatoes with Salt: 236g

Boiled Chinese Chestnuts have 1.2 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 300 calories - Boiled Chinese Chestnuts or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	10% 5.65g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.53% 13.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.4mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	54.2% 0.49mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	NA	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.92mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	NA	11mg per day for Men 19-50 years
Water	3.26% 121g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 12.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Calcium, 1.8 times more Potassium, 179.5 times more Sodium and 1.3 times more Water than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 300 calories:

• Frozen Roasted Potatoes with Salt contain 2.9 times more Fat than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.