Comparing Nutrients in 500 calories Dried Japanese Chestnuts VS Boiled Carrots

Weight per 500 calories

• Dried Japanese Chestnuts: 139g
• Boiled Carrots: 1429g

Dried Japanese Chestnuts have 10.3 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Dried Japanese Chestnuts or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dried Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	13% 7.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.92mg	168% 2.2mg	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	38% 151μg	50% 200μg	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	95% 85mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	10% 100mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	202% 1.82mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	58.7% 4.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	96% 2.2mg	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	33.5% 235mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	31.4% 1067mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.15% 47.2mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.57mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.37% 14g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Japanese Chestnuts vs Boiled Carrots:

• Dried Japanese Chestnuts have 1.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2190.9 times more Vitamin A, 1.9 times more Vitamin B3, 5 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dried Japanese Chestnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Japanese Chestnuts vs Boiled Carrots:

• Dried Japanese Chestnuts have 7.5 times more Copper, 2.3 times more Manganese and 1.2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Calcium, 1.8 times more Phosphorus, 3.1 times more Potassium, 17.5 times more Sodium and 93.1 times more Water than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots contain 3.1 times more Omega 6 and 1.5 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Japanese Chestnuts as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.