Comparing Nutrients in 500 calories Dried peeled European Chestnuts VS Boiled European Chestnuts

Weight per 500 calories

• Dried peeled European Chestnuts: 136g
• Boiled European Chestnuts: 382g

Dried peeled European Chestnuts have 2.8 times more energy per 100g than Boiled European Chestnuts. It has high energy density when compared to other foods. Boiled and Steamed European Chestnuts having average energy density.

Which food has more nutrients per 500 calories - Dried peeled European Chestnuts or Boiled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Dried peeled European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	81.5% 106g	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	12% 6.8g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.63% 0.073mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.23% 1.16mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	68.4% 0.89mg	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	37.3% 149μg	36.3% 145μg	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	22.7% 20.5mg	113% 102mg	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

	Dried peeled European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	8.67% 86.7mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	200% 1.8mg	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	40.5% 3.24mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	69.7% 1.6mg	142% 3.26mg	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	26.5% 186mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	80.3% 2729mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.34% 50mg	6.87% 103mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	8.67% 0.95mg	11mg per day for Men 19-50 years
Water	0.33% 12g	7.03% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried peeled European Chestnuts vs Boiled European Chestnuts:

• Boiled and Steamed European Chestnuts contain 5.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 5 times more Vitamin C than Dried peeled European Chestnuts.
• Both Dried peeled European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dried peeled European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried peeled European Chestnuts vs Boiled European Chestnuts:

• Boiled and Steamed European Chestnuts contain 2 times more Calcium, 2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2.1 times more Sodium, 2 times more Zinc and 21.3 times more Water than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 500 calories:

Both Dried peeled European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of macro-nutrients per 500 kcal
• Both Dried peeled European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Dried peeled European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.