Comparing Nutrients in 100 grams Dried Butternuts VS Boiled Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Dried Butternuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	21% 612kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.27% 12g	9.72% 12.6g	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	12.4% 4.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	7.85% 0.1mg	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	16.5% 66μg	4.25% 17μg	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	3.56% 3.2mg	10.6% 9.5mg	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	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 Butternuts	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	5.3% 53mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	22.7% 0.2mg	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	50.3% 4mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	25% 0.58mg	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	63.7% 446mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Boiled Japanese Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Dried Butternuts vs Boiled Japanese Chestnuts:

• 100 grams of Dried Butternuts have 3.1 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 8.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled Japanese Chestnuts.
• While 100 g of Boiled and Steamed Japanese Chestnuts contain 3 times more Vitamin C than Dried Butternuts.
• 100 grams of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Dried Butternuts as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Butternuts vs Boiled Japanese Chestnuts:

• 100 grams of Dried Butternuts have 4.8 times more Calcium, 2.2 times more Copper, 7.6 times more Iron, 13.2 times more Magnesium, 11.4 times more Manganese, 17.2 times more Phosphorus, 3.5 times more Potassium and 7.8 times more Zinc than Boiled Japanese Chestnuts.
• While 100 g of Boiled and Steamed Japanese Chestnuts contain 25.8 times more Water than Dried Butternuts.
• 100 grams of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 10.9 times more Energy, 299.9 times more Fat, 46.6 times more Saturated Fat, 1743.6 times more Omega 3, 749.5 times more Omega 6 and 30.4 times more Protein than Boiled Japanese Chestnuts.
• Both Dried Butternuts and Boiled Japanese Chestnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein