Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Boiled Chinese Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	10.5% 304kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	120% 156g	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	10.2% 5.7g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	102% 1.32mg	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	23% 91μg	54.6% 218μg	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	54.5% 49mg	33.3% 30mg	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	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

	Boiled Chinese Chestnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	144% 1.3mg	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	24% 1.92mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	102% 2.35mg	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	18.7% 131mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	58% 1967mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Dried peeled European Chestnuts per 7 oz

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

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

• 7 ounces of Boiled Chinese Chestnuts have 2.3 times more Vitamin B2 and 1.6 times more Vitamin C than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Chinese Chestnuts have 1.7 times more Zinc than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 5.3 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 3.2 times more Potassium and 18.5 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Dried peeled European Chestnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried peeled European Chestnuts contain 2.4 times more Energy, 5.1 times more Fat, 6.6 times more Saturated Fat, 8.7 times more Omega 3, 7.8 times more Omega 6, 2.3 times more Carbohydrate and 1.7 times more Protein than Boiled and Steamed Chinese Chestnuts.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6