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

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	14.6% 423kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.84g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	3.2% 0.55g	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	80% 104g	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	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Roasted Chinese Chestnuts	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	66.7% 0.87mg	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	35.7% 143μg	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	84.7% 76.2mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	85.3% 0.77mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	147% 3.4mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.16% 79.8g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B3 than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Raw European Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw European Chestnuts have 1.4 times more Calcium and 1.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Copper, Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw European Chestnuts have 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.9 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw European Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.