Comparing Nutrients in 5 ounces Chinese Chestnuts VS Dried Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Chinese Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	72.6% 0.94mg	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	24% 96μg	39% 156μg	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	56.7% 51mg	92% 83mg	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

	Chinese Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	93% 0.84mg	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	25% 2mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	160% 3.7mg	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	19.4% 136mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts contain 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 Raw Chinese Chestnuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Chinese Chestnuts have 4.9 times more Water than Dried Chinese Chestnuts.
• While Dried Chinese Chestnuts contain 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.

Comparison of macro-nutrients per 5 ounces:

• Dried Chinese Chestnuts contain 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 Raw Chinese Chestnuts as well as Dried Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.