Comparing Nutrients in 100 grams Dried Beechnuts VS Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Beechnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	20% 576kcal	7.72% 224kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	37.7% 49g	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	11% 6.2g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	31.5% 0.41mg	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	28.3% 113μg	17% 68μg	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	17.2% 15.5mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	40.3% 0.36mg	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	30.8% 2.46mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	69.6% 1.6mg	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	0% 0mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Chinese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Chinese Chestnuts:

• 100 grams of Dried Beechnuts have 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Chinese Chestnuts.
• While 100 g of Raw Chinese Chestnuts contain 2.3 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Chinese Chestnuts provide similar amounts of Vitamin B3 per 100 grams.
• Both Dried Beechnuts as well as Raw Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Chinese Chestnuts:

• 100 grams of Dried Beechnuts have 1.8 times more Copper, 1.7 times more Iron, 2.3 times more Potassium and 12.7 times more Sodium than Chinese Chestnuts.
• While 100 g of Raw Chinese Chestnuts contain more Magnesium, more Phosphorus and 2.4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Chinese Chestnuts contain similar levels of Manganese per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Chinese Chestnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 2.6 times more Energy, 45 times more Fat, 34.9 times more Saturated Fat, 60.7 times more Omega 3, 71.3 times more Omega 6 and 1.5 times more Protein than Chinese Chestnuts.
• While 100 g of Raw Chinese Chestnuts contain 1.5 times more Carbohydrate than Dried Beechnuts.
• 100 grams of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6