Comparing Nutrients in 5 ounces Dried Butternuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Butternuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	30% 867kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 80.8g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	772% 12.4g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	87% 113g	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	17.5% 6.66g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.26% 1.5mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	92% 83mg	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 Butternuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	93% 0.84mg	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	71.2% 5.7mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	404% 9.3mg	160% 3.7mg	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	90% 632mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.44mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Dried Chinese Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Butternuts vs Dried Chinese Chestnuts:

• 5 ounces of Dried Butternuts have 1.5 times more Vitamin B1 than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 18.3 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Chinese Chestnuts provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Dried Butternuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Butternuts vs Dried Chinese Chestnuts:

• 5 ounces of Dried Butternuts have 1.8 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus and 2.2 times more Zinc than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 1.3 times more Copper and 1.7 times more Potassium than Dried Butternuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Butternuts have 1.7 times more Energy, 31.5 times more Fat, 4.9 times more Saturated Fat, 193.7 times more Omega 3, 80.5 times more Omega 6 and 3.7 times more Protein than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 6.6 times more Carbohydrate than Dried Butternuts.