Comparing Nutrients in 7 ounces Dried European Chestnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	25.6% 742kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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

	Dried European Chestnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	13.3% 133mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.18% 6.63g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Dried European Chestnuts vs Dried Butternuts:

• 7 ounces of Dried European Chestnuts have 2.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 4.7 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Vitamin B1 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Butternuts provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Dried European Chestnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried European Chestnuts have 1.3 times more Calcium, 1.4 times more Copper, 2.3 times more Potassium and 37 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.7 times more Iron, 3.2 times more Magnesium, 5 times more Manganese, 2.5 times more Phosphorus, 9.6 times more Selenium and 8.9 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have 6.4 times more Carbohydrate and 2.5 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.6 times more Energy, 12.8 times more Fat, 1.6 times more Saturated Fat, 46.4 times more Omega 3, 21.5 times more Omega 6 and 3.9 times more Protein than Dried European Chestnuts.