Comparing Nutrients in 7 ounces Boiled European Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	8.96% 260kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	42.4% 55g	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	7.1% 3.97g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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

	Boiled European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	43% 3.43mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	28% 196mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.66% 135g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled European 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 Boiled European Chestnuts vs Peeled European Chestnuts:

• 7 ounces of Boiled European Chestnuts have 6.5 times more Vitamin B2 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Boiled and Steamed European 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 Boiled European Chestnuts vs Peeled European Chestnuts:

• 7 ounces of Boiled European Chestnuts have 2.4 times more Calcium, 1.8 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus and 1.5 times more Potassium than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 2 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts contain similar levels of Copper per seven ounces.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled European Chestnuts have 1.2 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.5 times more Energy and 1.6 times more Carbohydrate than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Peeled European Chestnuts offer comparable quantities of Omega 3 and Omega 6 per seven ounces.