Comparing Nutrients in 5 ounces Japanese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	7.53% 218kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	36.5% 47.5g	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	5.7% 3.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	74.6% 0.97mg	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	16.7% 66.6μg	40% 160μg	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	41.4% 37.3mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	106% 0.95mg	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	25.7% 2.06mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	82.6% 1.9mg	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	14.6% 102mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Dried Beechnuts per 5 oz

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

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

• 5 ounces of Japanese Chestnuts have 1.7 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Vitamin B2, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B1 per five ounces.
• Both Raw Japanese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Japanese Chestnuts vs Dried Beechnuts:

• 5 ounces of Japanese Chestnuts have 31 times more Calcium, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Iron, 3.1 times more Potassium and 2.7 times more Sodium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 3.7 times more Energy, 94.3 times more Fat, 73.3 times more Saturated Fat, 130.8 times more Omega 3, 149.5 times more Omega 6 and 2.8 times more Protein than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6