Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.5% 304kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.5% 49mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	NA	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	18% 607mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 14.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 7 ounces for Boiled Chinese Chestnuts vs Frozen Roasted Potatoes with Salt:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 149 times more Sodium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Frozen Roasted Potatoes with Salt have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed Chinese Chestnuts have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.4 times more Fat than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.