Comparing Nutrients in 300 calories Dried European Chestnuts VS Dried peeled European Chestnuts

Weight per 300 calories

• Dried European Chestnuts: 80.2g
• Dried peeled European Chestnuts: 81.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried European Chestnuts or Dried peeled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.68% 3.57g	3.28% 3.18g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	49% 63.8g	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	24.7% 9.4g	NA	38g per day for Men 19-50 years
Protein	9.15% 5.13g	7.27% 4.07g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	3.38% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	41.7% 0.54mg	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	22% 87.4μg	22.4% 89.4μg	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	13.4% 12mg	13.6% 12.3mg	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

	Dried European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	5.37% 53.7mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	59% 0.53mg	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	24% 1.9mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	42% 0.96mg	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	20% 140mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	2.63% 1.44μg	NA	55μg per day for Men 19-50 years
Sodium	1.98% 29.7mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	0.2% 7.6g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried European Chestnuts vs Dried peeled European Chestnuts:

• Dried European Chestnuts have 6.6 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Dried European Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried European Chestnuts vs Dried peeled European Chestnuts:

• Dried European Chestnuts have 1.3 times more Phosphorus than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese and Potassium per 300 kcal.
• Both Dried European Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried European Chestnuts have 1.3 times more Protein than Dried peeled European Chestnuts.
• Both Dried European Chestnuts and Dried peeled European Chestnuts have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 300 kcal.
• Both Dried European Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.