Comparing Nutrients in 500 calories Boiled Chinese Chestnuts VS Potato Skin

Weight per 500 calories

• Boiled Chinese Chestnuts: 327g
• Potato Skin: 862g

Boiled Chinese Chestnuts have 2.6 times more energy per 100g than Potato Skin. It has above average energy density when compared to other foods. Raw Potato Skin having low energy density.

Which food has more nutrients per 500 calories - Boiled Chinese Chestnuts or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Chinese Chestnuts	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	82.5% 107g	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	NA	56.7% 21.6g	38g per day for Men 19-50 years
Protein	17% 9.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.54% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.6% 0.92mg	158% 2.06mg	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	37.6% 150μg	36.6% 147μg	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	89.7% 80.7mg	109% 98mg	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

	Boiled Chinese Chestnuts	Potato Skin	Recommended Dietary Allowance
Calcium	3.92% 39.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	405% 3.65mg	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	39.6% 3.17mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	226% 5.2mg	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	31% 216mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.54mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	5.44% 201g	19.4% 718g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chinese Chestnuts vs Potato Skin:

• Boiled and Steamed Chinese Chestnuts have 2 times more Vitamin B1 and 1.2 times more Vitamin B2 than Raw Potato Skin.
• While Raw Potato Skin contains 5 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw Potato Skin have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chinese Chestnuts vs Potato Skin:

• Raw Potato Skin contains 6.6 times more Calcium, 4.5 times more Copper, 8.8 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium, 13.2 times more Sodium, 1.5 times more Zinc and 3.6 times more Water than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw Potato Skin have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Potato Skin contains 1.4 times more Omega 3 and 2.4 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw Potato Skin have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Potato Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.