Comparing Nutrients in 7 ounces Dried European Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	25.6% 742kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	118% 153g	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	61% 23.2g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried European 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	48.8% 0.59mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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

	Dried European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	59% 4.72mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	49.6% 347mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried European 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 Dried European Chestnuts vs Dried Beechnuts:

• Both Dried European Chestnuts and Dried Beechnuts have similar amounts of vitamins per 7 oz
• Both Dried European Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Dried European Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried European Chestnuts vs Dried Beechnuts:

• 7 ounces of Dried European Chestnuts have 67 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• Both Dried European Chestnuts and Dried Beechnuts contain similar levels of Copper, Iron, Manganese, Potassium, Sodium and Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have 2.3 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Energy, 11.2 times more Fat, 6.8 times more Saturated Fat, 9 times more Omega 3 and 11.7 times more Omega 6 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Beechnuts offer comparable quantities of Protein per seven ounces.