Comparing Nutrients in 7 ounces Dried Beechnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	39.4% 1143kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	2.17% 0.37g	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	69% 89.6g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	64% 0.83mg	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	29.3% 117μg	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	61.7% 55.6mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	161% 1.45mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	178% 4.1mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Japanese Chestnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Roasted Japanese Chestnuts:

• 7 ounces of Dried Beechnuts have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Roasted Japanese Chestnuts:

• 7 ounces of Dried Beechnuts have 2.4 times more Potassium and 2 times more Sodium than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 35 times more Calcium, more Magnesium, 1.5 times more Manganese, more Phosphorus and 4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Japanese Chestnuts contain similar levels of Copper and Iron per seven ounces.
• 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 2.9 times more Energy, 62.5 times more Fat, 48.5 times more Saturated Fat, 85 times more Omega 3, 98.9 times more Omega 6 and 2.1 times more Protein than Roasted Japanese Chestnuts.
• While 7 oz of Roasted Japanese Chestnuts contain 1.3 times more Carbohydrate than Dried Beechnuts.
• 7 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6