Comparing Nutrients in 100 grams Boiled Chinese Chestnuts VS Peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	5.28% 153kcal	6.76% 196kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	34% 44g	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	5.14% 2.88g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	27% 0.35mg	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	11.5% 46μg	14.5% 58μg	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	27.4% 24.7mg	44.7% 40.2mg	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

	Boiled Chinese Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	46.4% 0.42mg	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	12% 0.97mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	14.6% 0.34mg	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	9.43% 66mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Chinese Chestnuts vs Peeled European Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 7.7 times more Vitamin B2 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B5 per 100 g.
• Both Boiled and Steamed Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Chinese Chestnuts vs Peeled European Chestnuts:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus and 1.2 times more Zinc than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.6 times more Calcium, 1.7 times more Copper and 1.6 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Peeled Raw European Chestnuts have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Steamed Chinese Chestnuts have 1.8 times more Protein than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Energy, 1.6 times more Fat, 2.8 times more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.