Comparing Nutrients in 300 calories Raw European Chestnuts VS Boiled European Chestnuts

Weight per 300 calories

• Raw European Chestnuts: 141g
• Boiled European Chestnuts: 229g

Raw European Chestnuts have 1.6 times more energy per 100g than Boiled European Chestnuts. It has above average energy density when compared to other foods. Boiled and Steamed European Chestnuts having average energy density.

Discover which food has more nutrients per 300 calories - Raw European Chestnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	8.36% 0.13g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	49% 63.6g	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	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	6.1% 3.4g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.7% 0.53mg	41% 0.53mg	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% 87.3μg	21.8% 87μg	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	67.3% 60.6mg	68% 61mg	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	3.8% 38mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	120% 1.1mg	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	17.8% 1.42mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	85% 1.96mg	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	18.7% 131mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.23mg	4.12% 62mg	1500mg per day for Men 19-50 years
Zinc	6.66% 0.73mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	4.2% 156g	3700g per day for Men 19-50 years

Raw European Chestnuts VS Boiled European Chestnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw European Chestnuts or Boiled European Chestnuts?

Lets compare vitamin content per 300 calories of Raw European Chestnuts vs Boiled European Chestnuts:

• Both Raw European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of vitamins per 300 kcal
• Both Raw European Chestnuts and Boiled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 calories.
• Both Raw European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Raw European Chestnuts vs Boiled European Chestnuts:

• 300 calories of Raw European Chestnuts have 1.3 times more Zinc than Boiled European Chestnuts.
• While 300 kcal of Boiled and Steamed European Chestnuts contain 2.8 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 2.2 times more Potassium than Raw European Chestnuts.
• 300 calories of Raw European Chestnuts lack sufficient amounts of Calcium
• 300 calories of Boiled European Chestnuts lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Steamed European Chestnuts contain 1.3 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled European Chestnuts offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 300 calories.