Comparing Nutrients in 7 ounces Japanese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.5% 306kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	53.3% 69.3g	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	NA	NA	38g per day for Men 19-50 years
Protein	7.97% 4.47g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	23.3% 93μg	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	58% 52mg	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

	Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	36% 2.88mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	20.4% 143mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Dried Beechnuts per 7 oz

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

• 7 ounces of Japanese Chestnuts have 1.7 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.3 times more Vitamin B2, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Japanese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Japanese Chestnuts vs Dried Beechnuts:

• 7 ounces of Japanese Chestnuts have 31 times more Calcium, more Magnesium, more Phosphorus and 3.1 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Iron, 3.1 times more Potassium and 2.7 times more Sodium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 3.7 times more Energy, 94.3 times more Fat, 73.3 times more Saturated Fat, 130.8 times more Omega 3, 149.5 times more Omega 6 and 2.8 times more Protein than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Beechnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6