Comparing Nutrients in 7 ounces Roasted Chinese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.4% 474kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	51% 66.5g	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	16% 8.9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	104% 1.36mg	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	35.7% 143μg	56% 224μg	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	84.7% 76.2mg	34% 30.8mg	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

	Roasted Chinese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	148% 1.33mg	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	37.2% 2.98mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	116% 2.66mg	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	29% 202mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Chinese Chestnuts VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Chinese Chestnuts vs Dried Beechnuts:

• 7 ounces of Roasted Chinese Chestnuts have 1.7 times more Vitamin B3 and 2.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roasted Chinese Chestnuts vs Dried Beechnuts:

• 7 ounces of Roasted Chinese Chestnuts have more Magnesium, 1.3 times more Manganese, more Phosphorus and 2.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Copper, 1.6 times more Iron, 2.1 times more Potassium and 9.5 times more Sodium than Roasted Chinese Chestnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Roasted Chinese Chestnuts as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Chinese Chestnuts have 1.6 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Energy, 42 times more Fat, 32.7 times more Saturated Fat, 56.7 times more Omega 3, 66.9 times more Omega 6 and 1.4 times more Protein than Roasted Chinese Chestnuts.
• 7 ounces of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6