Comparing Nutrients in 5 ounces Dried Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.7% 515kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	53.5% 69.6g	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	NA	38g per day for Men 19-50 years
Protein	17.3% 9.67g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	44.7% 0.58mg	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	24% 96μg	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	56.7% 51mg	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 Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	57% 0.51mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	99% 2.27mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	1.7% 62.3g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Chinese Chestnuts have 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Raw Chinese Chestnuts.
• While Raw Chinese Chestnuts contain 4.9 times more Water than Dried Chinese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Chinese Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Protein than Raw Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.