Comparing Nutrients in 7 ounces Boiled Japanese Chestnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Japanese Chestnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	26.3% 0.34mg	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	8.43% 33.7μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	26% 23.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	32% 0.29mg	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	13% 1.05mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	19% 0.43mg	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	7.37% 51.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Japanese Chestnuts versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Japanese Chestnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Japanese Chestnuts have 1.9 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.9 times more Vitamin B3, 6.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• 7 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Boiled and Steamed Japanese Chestnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Japanese Chestnuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled Japanese Chestnuts have 1.4 times more Copper, 2.6 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Iron, 1.6 times more Magnesium, 3.7 times more Phosphorus, 4 times more Potassium and 78.2 times more Sodium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Zinc per seven ounces.
• Both Boiled and Steamed Japanese Chestnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Energy, 27 times more Fat, 38.6 times more Saturated Fat, 2.2 times more Carbohydrate and 3.1 times more Protein than Boiled and Steamed Japanese Chestnuts.
• 7 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy and Protein
• Both Boiled and Steamed Japanese Chestnuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.