Comparing Nutrients in 100 grams Roasted Chinese Chestnuts VS Boiled Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	8.24% 239kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	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	40.3% 52.4g	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	8% 4.5g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	18% 72μg	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	42.7% 38.4mg	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

	Roasted Chinese Chestnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	18.8% 1.5mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	14.6% 102mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.2g	1.66% 61.6g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.4 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Roasted Chinese Chestnuts have 1.6 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Zinc than Boiled and Steamed Chinese Chestnuts.
• While Boiled and Steamed Chinese Chestnuts contain 1.5 times more Water than Roasted Chinese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Roasted Chinese Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.