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

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	11.7% 339kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	57% 74.2g	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	11.3% 6.35g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Raw 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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	25.5% 102μg	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	60.5% 54.4mg	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

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	26.6% 2.13mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	20.7% 145mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	21.6% 734mg	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	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.86% 69g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.3 times more Vitamin B3 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Roasted Chinese Chestnuts as well as 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 Raw European Chestnuts:

• Roasted Chinese Chestnuts have 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.4 times more Calcium than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Copper, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Chinese Chestnuts have 1.9 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.