Comparing Nutrients in 7 ounces Dried Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	25% 720kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	24% 13.5g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	57.4% 0.75mg	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	54.6% 218μg	30.8% 123μg	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	129% 116mg	95% 85.3mg	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

	Dried Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	99% 0.89mg	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	57% 4.54mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	82% 1.9mg	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	44% 308mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	30.2% 1028mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Chinese Chestnuts VS Raw European Chestnuts per 7 oz

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

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

• 7 ounces of Dried Chinese Chestnuts have 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Dried Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Chinese Chestnuts have 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Dried Chinese Chestnuts and Raw European Chestnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Chinese Chestnuts have 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.

Frequently Asked Questions about Dried Chinese Chestnuts VS Raw European Chestnuts

What are the health benefits of Dried Chinese Chestnuts compared to Raw European Chestnuts?

Dried Chinese chestnuts are a good source of fiber, vitamins, and minerals such as vitamin C, potassium, and manganese. They can help support digestion, boost immunity, and promote heart health. On the other hand, raw European chestnuts are lower in calories and fat compared to dried Chinese chestnuts. They are also a good source of vitamin C and fiber, which can help with immune function and digestion. Both types of chestnuts offer health benefits, so incorporating a variety of nuts and seeds into your diet can help provide a range of nutrients.

Can I lose weight easier by eating more Dried Chinese Chestnuts or Raw European Chestnuts?

Both dried Chinese chestnuts and raw European chestnuts can be part of a healthy diet for weight loss due to their fiber content and relatively low calorie density. However, it's important to focus on overall calorie intake, portion sizes, and the quality of your entire diet to effectively lose weight. Incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Dried Chinese Chestnuts or more Raw European Chestnuts to gain more muscles while training consistently?

Both dried Chinese chestnuts and raw European chestnuts are nutritious options, but raw European chestnuts are a better choice for muscle gain due to their higher protein content. Additionally, raw European chestnuts are a good source of complex carbohydrates, which can provide sustained energy for your workouts. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Dried Chinese Chestnuts compared to Raw European Chestnuts?

Dried Chinese Chestnuts have a lower environmental impact compared to Raw European Chestnuts due to the reduced transportation and storage requirements associated with drying the Chinese chestnuts. Additionally, Chinese chestnuts are typically grown in regions with lower water and pesticide usage compared to European chestnuts, further reducing their environmental footprint.