Comparing Nutrients in 5 ounces Boiled Japanese Chestnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Boiled Japanese Chestnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	115% 1.03mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	127% 2.93mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.9% 70.7g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 6.2 times more Vitamin B5, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Steamed Japanese Chestnuts have 1.7 times more Water than Roasted Japanese Chestnuts.
• While Roasted Japanese Chestnuts contain 3.2 times more Calcium, 3.6 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.6 times more Phosphorus, 3.6 times more Potassium, 3.8 times more Sodium and 3.6 times more Zinc than Boiled and Steamed Japanese Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts contain 3.6 times more Energy, 4 times more Omega 3, 4.1 times more Omega 6, 3.6 times more Carbohydrate and 3.6 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.