Comparing Nutrients in 5 ounces Boiled Carrots VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Boiled Carrots	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	20.7% 15g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	54% 0.7mg	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	4.96% 20μg	25% 99μg	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	5.67% 5.1mg	41% 37mg	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	9.73% 1.46mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	72.7% 1.67mg	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	6.07% 42.5mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.55% 57.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Roasted European Chestnuts:

• Boiled and Drained Carrots have 852 times more Vitamin A, 2.1 times more Vitamin E and 1.8 times more Vitamin K than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 3.7 times more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 5 times more Vitamin B9 and 7.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Roasted European Chestnuts:

• Boiled and Drained Carrots have 29 times more Sodium and 2.2 times more Water than Roasted European Chestnuts.
• While Roasted European Chestnuts contain 29.8 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 7.6 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 2.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Roasted European Chestnuts have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted European Chestnuts contain 7 times more Energy, 12.2 times more Fat, 13.8 times more Saturated Fat, 93 times more Omega 3, 8.9 times more Omega 6, 6.4 times more Carbohydrate, 3.1 times more Sugars, 1.7 times more Fiber and 4.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Roasted European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.