Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Boiled European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	6.4% 186kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	11.5% 1.96g	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	85.5% 111g	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	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	13.5% 54μg	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	42% 38mg	23.8% 21.4mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	103% 0.93mg	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	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	73% 1.68mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Dried peeled European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled European Chestnuts versus 5 oz of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled European Chestnuts vs Dried peeled European Chestnuts:

• 5 ounces of Boiled European Chestnuts have 1.9 times more Vitamin B2 and 1.8 times more Vitamin C than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Dried peeled European Chestnuts provide similar amounts of Vitamin B3 per five ounces.
• Both Boiled and Steamed European Chestnuts as well as Dried peeled European 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 Dried peeled European Chestnuts:

• 5 oz of Dried peeled European Chestnuts contain 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried peeled European Chestnuts contain 2.8 times more Energy, 2.8 times more Fat, 2.8 times more Saturated Fat, 2.8 times more Omega 3, 2.8 times more Omega 6, 2.8 times more Carbohydrate and 2.5 times more Protein than Boiled and Steamed European Chestnuts.