Comparing Nutrients in 5 ounces Dried European Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Dried European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	18.3% 530kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	3.67% 0.62g	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	48% 62.6g	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	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Peeled 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	35% 0.42mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	38.4% 0.5mg	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	20.6% 82.2μg	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	63.3% 57mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	66% 0.59mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	20.7% 0.48mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	20% 686mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	2% 73.7g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 2 times more Vitamin B1, 22.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Vitamin B3 and 2.7 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried European Chestnuts vs Peeled European Chestnuts:

• Dried European Chestnuts have 3.5 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese, 4.6 times more Phosphorus, 2 times more Potassium and 18.5 times more Sodium than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.4 times more Zinc and 5.5 times more Water than Dried European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Dried European Chestnuts have 1.9 times more Energy, 3.6 times more Fat, 3.6 times more Saturated Fat, 3.5 times more Omega 3, 3.6 times more Omega 6, 1.8 times more Carbohydrate and 3.9 times more Protein than Peeled Raw European Chestnuts.
• Both Dried European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.