Comparing Nutrients in 500 calories Boiled European Chestnuts VS Potato Skin

Weight per 500 calories

• Boiled European Chestnuts: 382g
• Potato Skin: 862g

Boiled European Chestnuts have 2.3 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Boiled European Chestnuts or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled European Chestnuts	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	81.5% 106g	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	13.6% 7.63g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.42% 3.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	36.3% 145μg	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	113% 102mg	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 European Chestnuts	Potato Skin	Recommended Dietary Allowance
Calcium	17.6% 176mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	82.5% 6.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	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	54% 378mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	80.3% 2729mg	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	6.87% 103mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	8.67% 0.95mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	7.03% 260g	19.4% 718g	3700g per day for Men 19-50 years

Boiled European Chestnuts VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled European Chestnuts or Potato Skin?

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

• 500 calories of Boiled European Chestnuts have 3.1 times more Vitamin B1 and 1.2 times more Vitamin B2 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Potato Skin provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• Both Boiled and Steamed European Chestnuts as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Potato Skin contain 1.5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 1.6 times more Manganese, 1.3 times more Potassium, 3.2 times more Zinc and 2.8 times more Water than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Potato Skin contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Boiled European Chestnuts lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled European Chestnuts have 2.6 times more Omega 3 and 6.7 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2.9 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Potato Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6