Comparing Nutrients in 7 ounces Raw European Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	14.6% 423kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	NA	38g per day for Men 19-50 years
Protein	8.58% 4.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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

	Raw European Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	25% 2mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	26.4% 185mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.35% 13g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Raw European Chestnuts have 1.3 times more Vitamin B3 and 2.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw European Chestnuts.
• Both Raw 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 Raw European Chestnuts vs Dried Beechnuts:

• 7 ounces of Raw European Chestnuts have 27 times more Calcium, more Magnesium, more Phosphorus and 1.4 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.5 times more Copper, 2.4 times more Iron, 1.4 times more Manganese, 2 times more Potassium and 12.7 times more Sodium than Raw European Chestnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw European Chestnuts have 1.4 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.7 times more Energy, 22.1 times more Fat, 13.5 times more Saturated Fat, 17.9 times more Omega 3, 23 times more Omega 6 and 2.6 times more Protein than Raw European Chestnuts.