Comparing Nutrients in 5 ounces Boiled Japanese Chestnuts VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Boiled Japanese Chestnuts	Japanese Chestnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	38% 49.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	2.08% 1.16g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	31% 0.4mg	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	6.02% 24μg	16.7% 66.6μg	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	15% 13.5mg	41.4% 37.3mg	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

	Boiled Japanese Chestnuts	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	88.5% 0.8mg	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	9.4% 0.75mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	98% 2.26mg	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	5.26% 37mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Japanese Chestnuts per 5 oz

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

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

• 5 oz of Raw Japanese Chestnuts contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Steamed Japanese Chestnuts.
• 5 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Boiled and Steamed Japanese Chestnuts as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Japanese Chestnuts vs Japanese Chestnuts:

• 5 ounces of Boiled Japanese Chestnuts have 1.4 times more Water than Japanese Chestnuts.
• While 5 oz of Raw Japanese Chestnuts contain 2.8 times more Calcium, 2.8 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium and 2.8 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 5 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Japanese Chestnuts contain 2.8 times more Energy, 2.8 times more Carbohydrate and 2.7 times more Protein than Boiled and Steamed Japanese Chestnuts.
• 5 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy and Protein
• Both Boiled and Steamed Japanese Chestnuts as well as Raw Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.