Comparing Nutrients in 300 calories Dried Japanese Chestnuts VS Roasted European Chestnuts

Weight per 300 calories

• Dried Japanese Chestnuts: 83.3g
• Roasted European Chestnuts: 122g

Dried Japanese Chestnuts have 1.5 times more energy per 100g than Roasted European Chestnuts. It has high energy density when compared to other foods. Roasted European Chestnuts having above average energy density.

Discover which food has more nutrients per 300 calories - Dried Japanese Chestnuts or Roasted European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Dried Japanese Chestnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 68g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.8% 4.38g	6.93% 3.9g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.37% 3.33μg	0.14% 1.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.7% 0.67mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	47% 0.61mg	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	22.7% 91μg	21.4% 85.7μg	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	56.8% 51mg	35.4% 32mg	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	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.96% 9.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	6% 60mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	69% 0.62mg	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	35.2% 2.8mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	9.62% 40.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	63% 1.44mg	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% 141mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	19% 640mg	21.3% 725mg	3400mg per day for Men 19-50 years
Selenium	NA	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.16% 2.45mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	0.22% 8.3g	1.34% 49.6g	3700g per day for Men 19-50 years

Dried Japanese Chestnuts VS Roasted European Chestnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Japanese Chestnuts or Roasted European Chestnuts?

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

• 300 calories of Dried Japanese Chestnuts have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.6 times more Vitamin C than Roasted European Chestnuts.
• While 300 kcal of Roasted European Chestnuts contain 1.7 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Roasted European Chestnuts provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• Both Dried Japanese Chestnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Japanese Chestnuts vs Roasted European Chestnuts:

• 300 calories of Dried Japanese Chestnuts have 1.7 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese and 3.1 times more Zinc than Roasted European Chestnuts.
• Both Dried Japanese Chestnuts and Roasted European Chestnuts contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Roasted European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Roasted European Chestnuts contain 4.4 times more Omega 3 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Roasted European Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Dried Japanese Chestnuts as well as Roasted European Chestnuts provide inadequate amounts of Omega 6 in 300 calories.