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

Macros Ratio

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

Macro Nutrients

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	17.7% 515kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	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	87% 113g	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	17.3% 9.67g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	39% 156μg	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	92% 83mg	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

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	40.6% 3.25mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	31.4% 220mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	21.6% 734mg	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	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Raw European Chestnuts per 5 oz

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

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

• 5 ounces of Dried Chinese Chestnuts have 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Dried Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Chinese Chestnuts have 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Chinese Chestnuts have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.
• While 5 oz of Raw European Chestnuts contain 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.