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

Macros Ratio

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

Macro Nutrients

	Peeled European Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	13.4% 389kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	51.4% 66.8g	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	5.78% 3.23g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	43% 0.56mg	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	28.8% 115μg	23% 91μg	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	88.6% 79.8mg	54.5% 49mg	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

	Peeled European Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	55% 0.49mg	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	23.3% 1.87mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	95% 2.18mg	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	10.8% 75.4mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Peeled European Chestnuts have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 7.7 times more Vitamin B2 than Peeled Raw European Chestnuts.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Peeled Raw European Chestnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Peeled European Chestnuts have 1.7 times more Copper and 1.6 times more Potassium than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.9 times more Magnesium, 3.3 times more Manganese and 1.7 times more Phosphorus than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Boiled Chinese Chestnuts contain similar levels of Iron and Zinc per seven ounces.
• Both Peeled Raw European Chestnuts as well as Boiled and Steamed Chinese Chestnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peeled European Chestnuts have 1.3 times more Energy, 2.8 times more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain 1.8 times more Protein than Peeled Raw European Chestnuts.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6