Comparing Nutrients in 7 ounces Raw European Chestnuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	14.6% 423kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	4.9% 0.83g	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	122% 158g	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	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	102% 1.32mg	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	54.6% 218μg	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	129% 116mg	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

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	130% 1.17mg	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	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	224% 5.16mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.48% 17.7g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Dried Chinese Chestnuts contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Raw European Chestnuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw European Chestnuts vs Dried Chinese Chestnuts:

• 7 oz of Dried Chinese Chestnuts contain 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw European Chestnuts have 1.2 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.