Comparing Nutrients in 100 grams Carrots VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Carrots	Dried European Chestnuts	Recommended Dietary Allowance
Energy	1.4% 41kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	9.24% 1.57g	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	59.5% 77.3g	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	30.8% 11.7g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dried European 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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	51% 0.66mg	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	27.3% 109μg	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	16.7% 15mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	3.3% 33mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	72.2% 0.65mg	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	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	56.5% 1.3mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	29% 986mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.26% 9.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Dried European Chestnuts:

• Raw Carrots have more Vitamin A than Dried European Chestnuts.
• While Dried European Chestnuts contain 4.5 times more Vitamin B1, 6.2 times more Vitamin B2, 3.3 times more Vitamin B5, 4.8 times more Vitamin B6, 5.7 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Dried European Chestnuts have similar amounts of Vitamin B3 per 100 g.
• Both Raw Carrots as well as Dried European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Dried European Chestnuts:

• Raw Carrots have 1.9 times more Sodium and 9.3 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 2 times more Calcium, 14.4 times more Copper, 7.9 times more Iron, 6.2 times more Magnesium, 9.1 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium, 18 times more Selenium and 1.5 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Dried European Chestnuts contain 9.1 times more Energy, 18.5 times more Fat, 26.2 times more Saturated Fat, 94 times more Omega 3, 15.7 times more Omega 6, 8.1 times more Carbohydrate, 4.2 times more Fiber and 6.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.