Comparing Nutrients in 100 grams Dried Butternuts VS Dried Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Dried Butternuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	21% 612kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	545% 8.7g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	1.7% 0.29g	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	62.6% 81.4g	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	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.05mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	9.62% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	50.7% 0.66mg	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	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	3.56% 3.2mg	68% 61.3mg	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	5.3% 53mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	146% 1.3mg	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	42.3% 3.38mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	285% 6.56mg	161% 3.7mg	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	63.7% 446mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22.6% 768mg	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	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.27% 9.96g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Dried Butternuts have 1.3 times more Vitamin B5 than Dried Japanese Chestnuts.
• While 100 g of Dried Japanese Chestnuts contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 19.2 times more Vitamin C than Dried Butternuts.
• Both Dried Butternuts and Dried Japanese Chestnuts provide similar amounts of Vitamin B6 per 100 grams.
• Both Dried Butternuts as well as Dried 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 Dried Japanese Chestnuts:

• 100 grams of Dried Butternuts have 2.1 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus and 1.2 times more Zinc than Dried Japanese Chestnuts.
• While 100 g of Dried Japanese Chestnuts contain 1.4 times more Calcium, 2.9 times more Copper, 1.8 times more Potassium and 34 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Dried Japanese Chestnuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Butternuts have 1.7 times more Energy, 46 times more Fat, 7.1 times more Saturated Fat, 281.2 times more Omega 3, 117.1 times more Omega 6 and 4.7 times more Protein than Dried Japanese Chestnuts.
• While 100 g of Dried Japanese Chestnuts contain 6.8 times more Carbohydrate than Dried Butternuts.
• 100 grams of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6