Comparing Nutrients in 5 ounces Roasted Chinese Chestnuts VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	11.7% 339kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	57% 74.2g	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	11.3% 6.35g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	25.5% 102μg	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	60.5% 54.4mg	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

	Roasted Chinese Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	26.6% 2.13mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	20.7% 145mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Chinese Chestnuts per 5 oz

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

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

• 5 ounces of Roasted Chinese Chestnuts have 1.9 times more Vitamin B3 than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 2 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Chinese Chestnuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• Both Roasted Chinese Chestnuts and Raw Chinese Chestnuts have similar amounts of minerals per 5 oz
• Both Roasted Chinese Chestnuts and Chinese Chestnuts contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Roasted Chinese Chestnuts and Raw Chinese Chestnuts have similar amounts of macro-nutrients per 5 oz
• Both Roasted Chinese Chestnuts and Chinese Chestnuts offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Roasted Chinese Chestnuts as well as Raw Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.