Comparing Nutrients in 5 ounces Dried Beechnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Beechnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	28% 816kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	85.5% 111g	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	15.7% 8.8g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	72.6% 0.94mg	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	40% 160μg	39% 156μg	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	24.4% 22mg	23.8% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Beechnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	103% 0.93mg	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	43.6% 3.5mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	73% 1.68mg	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	0% 0mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried peeled European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Dried peeled European Chestnuts:

• 5 ounces of Dried Beechnuts have 6.9 times more Vitamin B2 than Dried peeled European Chestnuts.
• Both Dried Beechnuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• Both Dried Beechnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Dried peeled European Chestnuts:

• 5 oz of Dried peeled European Chestnuts contain 64 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried Beechnuts and Dried peeled European Chestnuts contain similar levels of Copper, Iron, Manganese, Potassium, Sodium and Zinc per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.6 times more Energy, 12.8 times more Fat, 7.8 times more Saturated Fat, 10.3 times more Omega 3, 13.3 times more Omega 6 and 1.2 times more Protein than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 2.3 times more Carbohydrate than Dried Beechnuts.