Comparing Nutrients in 5 ounces Raw European Chestnuts VS Boiled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	10.4% 302kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	4.06% 0.69g	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	30.3% 39.3g	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	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.48% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	25.4% 0.33mg	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	13.5% 54μg	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	42% 38mg	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	74.3% 0.67mg	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	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	52.6% 1.2mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	1.86% 69g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Boiled European Chestnuts per 5 oz

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

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

• 5 ounces of Raw European Chestnuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European 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 Boiled European Chestnuts:

• 5 ounces of Raw European Chestnuts have 2.1 times more Zinc than Boiled European Chestnuts.
• While 5 oz of Boiled and Steamed European Chestnuts contain 1.7 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium and 1.4 times more Potassium than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled European Chestnuts contain similar levels of Copper, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw European Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Boiled European Chestnuts.