Comparing Nutrients in 5 ounces Dried Beechnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	28% 816kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	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	36.5% 47.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	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	19% 7.23g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	41% 37mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	80% 0.72mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	0% 0mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	1.55% 57.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Beechnuts have 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 1.5 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dried Beechnuts have 1.3 times more Copper, 2.7 times more Iron, 1.7 times more Potassium and 19 times more Sodium than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 29 times more Calcium, more Magnesium, more Phosphorus and 1.6 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted European Chestnuts contain similar levels of Manganese 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 2.4 times more Energy, 22.7 times more Fat, 13.8 times more Saturated Fat, 18.3 times more Omega 3, 23.7 times more Omega 6 and 2 times more Protein than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 1.6 times more Carbohydrate than Dried Beechnuts.