Comparing Nutrients in 5 ounces Raw European Chestnuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	10.4% 302kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	87% 113g	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	30.2% 11.5g	NA	38g per day for Men 19-50 years
Protein	6.13% 3.43g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	22% 88μg	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	67.7% 61mg	92% 83mg	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

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	93% 0.84mg	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	18% 1.43mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	160% 3.7mg	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	19% 132mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.34% 12.6g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Dried 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 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Raw European Chestnuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw European Chestnuts vs Dried Chinese Chestnuts:

• 5 oz of Dried Chinese Chestnuts contain 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw European Chestnuts have 1.2 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.