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

Macros Ratio

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

Macro Nutrients

	Peeled European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	13.4% 389kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	5.7% 0.97g	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	42.4% 55g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Boiled 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% 0.29mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	104% 0.94mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	73.7% 1.7mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.66% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Peeled European Chestnuts have 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 European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 6.5 times more Vitamin B2 than Peeled Raw European Chestnuts.
• Both Peeled European Chestnuts and Boiled European Chestnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Peeled Raw European Chestnuts as well as Boiled and Steamed European 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 European Chestnuts:

• 7 ounces of Peeled European Chestnuts have 2 times more Zinc than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 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 Raw European Chestnuts.
• Both Peeled European Chestnuts and Boiled 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 Peeled European Chestnuts have 1.5 times more Energy and 1.6 times more Carbohydrate than Boiled European Chestnuts.
• Both Peeled European Chestnuts and Boiled European Chestnuts offer comparable quantities of Omega 3, Omega 6 and Protein per seven ounces.