Comparing Nutrients in 100 grams Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Chestnuts	8%	4%	88%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	7.72% 224kcal	7.34% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	29% 0.38mg	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	15.5% 62μg	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	47.8% 43mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	49.7% 0.45mg	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	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	41.4% 0.95mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Raw European Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Chinese Chestnuts versus 100 g of Raw European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw European Chestnuts contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Raw European Chestnuts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 grams.
• Both Raw Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Chinese Chestnuts vs Raw European Chestnuts:

• 100 grams of Chinese Chestnuts have 1.4 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese and 1.7 times more Zinc than Raw European Chestnuts.
• While 100 g of Raw European Chestnuts contain 1.5 times more Calcium than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Raw European Chestnuts contain similar levels of Copper, Phosphorus and Potassium per 100 grams.
• 100 grams of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Chinese Chestnuts have 1.7 times more Protein than Raw European Chestnuts.
• While 100 g of Raw European Chestnuts contain 2 times more Fat, 3.4 times more Omega 3 and 3.1 times more Omega 6 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Raw European Chestnuts offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6