Comparing Nutrients in 5 ounces Dried European Chestnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	18.3% 530kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	84.3% 110g	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	43.6% 16.6g	NA	38g per day for Men 19-50 years
Protein	16% 9.06g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	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	38.6% 155μg	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	23.6% 21.3mg	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

	Dried European Chestnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	42% 3.37mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	35.4% 248mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	1.7% 62.3g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Dried European Chestnuts have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 2.4 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts and Chinese Chestnuts provide similar amounts of Vitamin B3 per five ounces.
• Both Dried 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 Dried European Chestnuts vs Chinese Chestnuts:

• 5 ounces of Dried European Chestnuts have 3.7 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.2 times more Potassium and 12.3 times more Sodium than Chinese Chestnuts.
• While 5 oz of Raw Chinese Chestnuts contain 2.5 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Chinese Chestnuts contain similar levels of Magnesium and Manganese per five ounces.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried European Chestnuts have 1.7 times more Energy, 4 times more Fat, 5.1 times more Saturated Fat, 6.7 times more Omega 3, 6.1 times more Omega 6, 1.6 times more Carbohydrate and 1.5 times more Protein than Chinese Chestnuts.
• 5 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6