Comparing Nutrients in 100 grams Chinese Chestnuts VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	7.72% 224kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	26% 33.6g	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	NA	NA	38g per day for Men 19-50 years
Protein	7.5% 4.2g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	21.6% 0.28mg	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	17% 68μg	11.5% 46μg	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	40% 36mg	27.4% 24.7mg	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

	Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	27.7% 0.25mg	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	17.6% 1.4mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	47.7% 1.1mg	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	13.7% 96mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.66% 61.6g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Chinese Chestnuts have 1.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.4 times more Water than Raw Chinese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Raw Chinese Chestnuts have 1.5 times more Energy, 1.5 times more Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.