Comparing Nutrients in 7 ounces Dried Beechnuts VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Dried Beechnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	5.7% 0.97g	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	42.4% 55g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	104% 0.94mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	73.7% 1.7mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.66% 135g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Beechnuts have 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 1.7 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Boiled European Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• Both Dried Beechnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Beechnuts have 1.4 times more Copper, 1.4 times more Iron, 1.6 times more Manganese, 1.4 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 46 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 4.4 times more Energy, 36.2 times more Fat, 22 times more Saturated Fat, 29.3 times more Omega 3, 37.8 times more Omega 6, 1.2 times more Carbohydrate and 3.1 times more Protein than Boiled European Chestnuts.