Comparing Nutrients in 500 calories Roasted Chinese Chestnuts VS Peeled European Chestnuts

Weight per 500 calories

• Roasted Chinese Chestnuts: 209g
• Peeled European Chestnuts: 255g

Roasted Chinese Chestnuts have 1.2 times more energy per 100g than Peeled European Chestnuts. It has above average energy density when compared to other foods. Peeled Raw European Chestnuts having above average energy density.

Which food has more nutrients per 500 calories - Roasted Chinese Chestnuts or Peeled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	3.92% 0.063g	8.45% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	84.3% 110g	86.7% 113g	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	NA	38g per day for Men 19-50 years
Protein	16.7% 9.37g	7.43% 4.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	69% 0.9mg	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	37.7% 151μg	37% 148μg	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	89.3% 80.3mg	114% 103mg	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

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	118% 1.07mg	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	39.2% 3.14mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	45% 188mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	37.3% 0.86mg	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	30.5% 213mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	36.3% 1235mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.56% 8.37mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.27% 84g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Chinese Chestnuts vs Peeled European Chestnuts:

• Roasted Chinese Chestnuts have 4.6 times more Vitamin B2 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Vitamin C than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Chinese Chestnuts vs Peeled European Chestnuts:

• Roasted Chinese Chestnuts have 1.3 times more Iron, 2.5 times more Magnesium, 4.2 times more Manganese, 2.2 times more Phosphorus and 1.6 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Copper than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Potassium per 500 kcal.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Roasted Chinese Chestnuts have 2.3 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 2.2 times more Omega 3 and 2 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.