Comparing Nutrients in 100 grams Dried Beechnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	20% 576kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	1.1% 0.19g	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	34.7% 45g	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	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	32% 0.42mg	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	14.8% 59μg	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	31% 28mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	0.1% 1mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	81% 0.73mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	89.8% 2.07mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Roasted Japanese Chestnuts per 100 g

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

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

• 100 grams of Dried Beechnuts have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 1.5 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Roasted Japanese Chestnuts:

• 100 grams of Dried Beechnuts have 2.4 times more Potassium and 2 times more Sodium than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 35 times more Calcium, more Magnesium, 1.5 times more Manganese, more Phosphorus and 4 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Roasted Japanese Chestnuts contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 2.9 times more Energy, 62.5 times more Fat, 48.5 times more Saturated Fat, 85 times more Omega 3, 98.9 times more Omega 6 and 2.1 times more Protein than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 1.3 times more Carbohydrate than Dried Beechnuts.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6