Comparing Nutrients in 5 ounces Boiled Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Boiled Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	7.48% 217kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.48% 0.25g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	49.7% 64.6g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	41% 0.53mg	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	16.3% 65.2μg	22% 88μg	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	39% 35mg	67.7% 61mg	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

	Boiled Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	70.4% 0.63mg	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	17% 1.37mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	58.7% 1.35mg	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	13.4% 94mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Chinese Chestnuts vs Raw European Chestnuts:

• Raw European Chestnuts contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Chinese Chestnuts vs Raw European Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 1.8 times more Magnesium and 1.3 times more Water than Raw European Chestnuts.
• While Raw European Chestnuts contain 2.3 times more Calcium, 1.8 times more Copper, 1.4 times more Phosphorus and 1.7 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw European Chestnuts have similar amounts of Iron, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw European Chestnuts contain 1.4 times more Energy, 3 times more Fat, 3.8 times more Saturated Fat, 5 times more Omega 3, 4.5 times more Omega 6 and 1.4 times more Carbohydrate than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Raw European Chestnuts have similar amounts of Protein per 5 oz.
• Both Boiled and Steamed Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.