Comparing Nutrients in 100 grams Carrots VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Carrots	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	1.4% 41kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	1.66% 0.93g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	93% 835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	18% 72μg	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	6.56% 5.9mg	42.7% 38.4mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	74.3% 1.7mg	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	5% 35mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.1% 40.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Roasted Chinese Chestnuts:

• Raw Carrots have more Vitamin A than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 6.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Roasted Chinese Chestnuts:

• Raw Carrots have 1.7 times more Calcium, 17.3 times more Sodium and 2.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 8.6 times more Copper, 5 times more Iron, 7.5 times more Magnesium, 11.9 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium and 3.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Roasted Chinese Chestnuts contain 5.8 times more Energy, 5 times more Fat, 15 times more Omega 3, 2.8 times more Omega 6, 5.5 times more Carbohydrate and 4.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.