Comparing Nutrients in 7 ounces Dried Beechnuts VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Beechnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	51.4% 66.8g	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	22% 12.3g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	43% 0.56mg	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	56% 224μg	23% 91μg	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	34% 30.8mg	54.5% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	55% 0.49mg	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	61% 4.9mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	95% 2.18mg	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	0% 0mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Boiled Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Boiled Chinese Chestnuts:

• 7 ounces of Dried Beechnuts have 2.8 times more Vitamin B1, 3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Boiled Chinese Chestnuts:

• 7 ounces of Dried Beechnuts have 2.7 times more Copper, 2.5 times more Iron, 1.2 times more Manganese, 3.3 times more Potassium and 19 times more Sodium than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain more Magnesium, more Phosphorus and 1.7 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Boiled and Steamed Chinese Chestnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 3.8 times more Energy, 65.8 times more Fat, 51.1 times more Saturated Fat, 89.5 times more Omega 3, 103.9 times more Omega 6 and 2.2 times more Protein than Boiled Chinese Chestnuts.
• Both Dried Beechnuts and Boiled Chinese Chestnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6