Comparing Nutrients in 5 ounces Dried Chinese Chestnuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dried Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.7% 515kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Baked Potato Skin	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	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chinese Chestnuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	129% 1.16mg	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	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	38% 0.87mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Baked Potato Skin per 5 oz

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

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

• 5 ounces of Dried Chinese Chestnuts have 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B9 and 4.3 times more Vitamin C than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 2.4 times more Vitamin B3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Baked Potato Skin provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Dried Chinese Chestnuts as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Chinese Chestnuts vs Baked Potato Skin:

• 5 ounces of Dried Chinese Chestnuts have 3.2 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 1.4 times more Copper and 3.1 times more Iron than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Baked Potato Skin contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Chinese Chestnuts have 1.8 times more Energy, 4.5 times more Omega 3, 13.1 times more Omega 6, 1.7 times more Carbohydrate and 1.6 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6