Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Boiled European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	6.4% 186kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	30.3% 39.3g	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	5.06% 2.83g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	13.5% 54μg	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	42% 38mg	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

	Boiled European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	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	30.7% 2.45mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	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% 140mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled European 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 Boiled European Chestnuts vs Chinese Chestnuts:

• 5 oz of Raw Chinese Chestnuts contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Boiled and Steamed European 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 Boiled European Chestnuts vs Chinese Chestnuts:

• 5 ounces of Boiled European Chestnuts have 2.6 times more Calcium, 1.3 times more Copper, 1.2 times more Iron and 1.6 times more Potassium than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 1.6 times more Magnesium, 1.9 times more Manganese and 3.5 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Chinese Chestnuts contain similar levels of Phosphorus per five ounces.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled European Chestnuts have 2.1 times more Omega 3 and 1.9 times more Omega 6 than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.1 times more Protein than Boiled and Steamed European Chestnuts.
• 5 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6