Comparing Nutrients in 7 ounces Boiled Carrots VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	118% 153g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	61% 23.2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	101% 1.3mg	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	6.95% 27.8μg	54% 216μg	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	7.94% 7.14mg	33% 29.8mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	143% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	112% 2.58mg	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	8.5% 59.5mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Dried European Chestnuts:

• Boiled and Drained Carrots have more Vitamin A than Dried European Chestnuts.
• While Dried European Chestnuts contain 4.5 times more Vitamin B1, 8.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6, 7.8 times more Vitamin B9 and 4.2 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Dried European Chestnuts:

• Boiled and Drained Carrots have 1.6 times more Sodium and 9.5 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 2.2 times more Calcium, 38.2 times more Copper, 7 times more Iron, 7.4 times more Magnesium, 8.4 times more Manganese, 5.8 times more Phosphorus, 4.2 times more Potassium, 2.6 times more Selenium and 1.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Dried European Chestnuts contain 10.7 times more Energy, 24.7 times more Fat, 27.9 times more Saturated Fat, 188 times more Omega 3, 18 times more Omega 6, 9.4 times more Carbohydrate, 3.9 times more Fiber and 8.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.