Comparing Nutrients in 7 ounces Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	15.3% 445kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	67.4% 87.7g	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	15% 8.33g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	53.7% 0.7mg	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	33.7% 135μg	28.8% 115μg	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	79.4% 71.4mg	88.6% 79.8mg	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

	Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	92% 0.83mg	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	35% 2.8mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	29% 0.67mg	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	27.2% 191mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Peeled European Chestnuts per 7 oz

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

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

• 7 ounces of Chinese Chestnuts have 11.3 times more Vitamin B2 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.4 times more Vitamin B3 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Peeled European Chestnuts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Raw Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Chestnuts vs Peeled European Chestnuts:

• 7 ounces of Chinese Chestnuts have 1.5 times more Iron, 2.8 times more Magnesium, 4.8 times more Manganese, 2.5 times more Phosphorus and 1.8 times more Zinc than Peeled European Chestnuts.
• Both Chinese Chestnuts and Peeled European Chestnuts contain similar levels of Copper and Potassium per seven ounces.
• Both Raw Chinese Chestnuts as well as Peeled Raw European Chestnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Chestnuts have 2.6 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.9 times more Omega 3 and 1.7 times more Omega 6 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Peeled European Chestnuts offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Chinese Chestnuts VS Peeled European Chestnuts

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

Both Chinese chestnuts and peeled European chestnuts are nutritious options, but Chinese chestnuts tend to be slightly higher in protein and fiber. They also contain more vitamin C and potassium compared to peeled European chestnuts. Both varieties are good sources of antioxidants, which can help protect against chronic diseases. Incorporating a variety of nuts and seeds into your diet can provide a range of nutrients and health benefits.

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

Both Chinese chestnuts and peeled European chestnuts are relatively low in calories and high in fiber, making them a good choice for weight loss. However, the key to losing weight is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Therefore, it's important to focus on overall calorie intake and balance your diet with a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and legumes. Incorporating chestnuts into a well-rounded diet can support weight loss efforts, but it's not a magic solution on its own.

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

Both Chinese chestnuts and European chestnuts are nutritious options for building muscle due to their protein content. However, Chinese chestnuts are slightly higher in protein and also provide more fiber, which can aid in muscle recovery and overall digestion. Therefore, incorporating more Chinese chestnuts into your diet may be beneficial for muscle gain while training consistently.

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

Chinese Chestnuts have a lower environmental impact compared to Peeled European Chestnuts. Chinese Chestnuts require less processing and packaging, resulting in fewer resources used and less waste produced. Additionally, Chinese Chestnuts are often grown using more sustainable farming practices, such as organic or agroforestry methods, which can further reduce their environmental footprint.