Comparing Nutrients in 7 ounces Roasted Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	16.4% 474kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	80% 104g	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	16% 8.9g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.7% 0.87mg	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	35.7% 143μg	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	84.7% 76.2mg	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

	Roasted Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	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	37.2% 2.98mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	29% 202mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.8% 103g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Peeled Raw European Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B1 and Vitamin C per 7 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Roasted Chinese Chestnuts have 1.6 times more Iron, 3 times more Magnesium, 5.1 times more Manganese, 2.7 times more Phosphorus and 1.9 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Water than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Calcium, Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Chinese Chestnuts have 1.2 times more Energy and 2.7 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.8 times more Omega 3 and 1.6 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Fat and Carbohydrate per 7 oz.
• Both Roasted Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.