Comparing Nutrients in 5 ounces Dried peeled European Chestnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried peeled European Chestnuts	5%	10%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 523kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.54g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.26% 1.04g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	NA	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	39% 156μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.8% 21.4mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried peeled European Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	NA	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	42.3% 3.4mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	NA	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	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	27.7% 194mg	NA	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	NA	11mg per day for Men 19-50 years
Water	0.34% 12.8g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried peeled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Dried peeled European Chestnuts have 8.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 5 ounces for Dried peeled European Chestnuts vs Frozen Roasted Potatoes with Salt:

• Dried peeled European Chestnuts have 4.3 times more Calcium, 4.8 times more Iron and 2.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 8.1 times more Sodium and 7.6 times more Water than Dried peeled European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried peeled European Chestnuts have 2.9 times more Energy, 2.2 times more Fat, 4.4 times more Saturated Fat, 3 times more Carbohydrate and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dried peeled European Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.