Comparing Nutrients in 5 ounces Dried Chinese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.7% 515kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	36.5% 47.5g	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	17.3% 9.67g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	74.6% 0.97mg	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	39% 156μg	40% 160μg	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	92% 83mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	106% 0.95mg	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	40.6% 3.25mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	82.6% 1.9mg	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	31.4% 220mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.25% 9.36g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Chinese Chestnuts have 1.5 times more Vitamin B3 and 3.8 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Vitamin B2 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Dried Chinese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dried Chinese Chestnuts have 29 times more Calcium, more Magnesium, 1.9 times more Manganese, more Phosphorus and 3.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.4 times more Potassium and 7.6 times more Sodium than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Dried Beechnuts contain similar levels of Copper and Iron 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 Chinese Chestnuts have 2.4 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 27.6 times more Fat, 21.5 times more Saturated Fat, 37.8 times more Omega 3 and 43.9 times more Omega 6 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Dried Beechnuts offer comparable quantities of Protein per five ounces.