Comparing Nutrients in 5 ounces Roasted Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	11.7% 339kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.67% 0.62g	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	48% 62.6g	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	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	38.4% 0.5mg	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	20.6% 82.2μg	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	63.3% 57mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	66% 0.59mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	20.7% 0.48mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.54% 57g	2% 73.7g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Peeled Raw European Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Chinese Chestnuts have 1.6 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 2.7 times more Phosphorus and 1.9 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Calcium, Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Chinese Chestnuts have 1.2 times more Energy and 2.7 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.8 times more Omega 3 and 1.6 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Fat and Carbohydrate per 5 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.