Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Chinese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.5% 304kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Baked Potato Flesh	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	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.3% 122g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Baked Potato Flesh per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Chinese Chestnuts vs Baked Potato Flesh:

• 7 ounces of Boiled Chinese Chestnuts have 5.9 times more Vitamin B2, 5.1 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Chinese Chestnuts vs Baked Potato Flesh:

• 7 ounces of Boiled Chinese Chestnuts have 2.8 times more Iron, 2.3 times more Magnesium, 6.8 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Baked Potato Flesh contain similar levels of Copper per seven ounces.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chinese Chestnuts have 1.6 times more Energy, 1.6 times more Carbohydrate and 1.5 times more Protein than Baked Potato Flesh.
• Both Boiled and Steamed Chinese Chestnuts as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.