Comparing Nutrients in 100 grams Roasted Chinese Chestnuts VS Raw European Chestnuts

Macros Ratio

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

Macro Nutrients

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	8.24% 239kcal	7.34% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	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	40.3% 52.4g	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	8% 4.5g	4.32% 2.42g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	18% 72μg	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	42.7% 38.4mg	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

	Roasted Chinese Chestnuts	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	18.8% 1.5mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	14.6% 102mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	1.1% 40.2g	1.3% 48.7g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.3 times more Vitamin B3 than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Roasted Chinese Chestnuts as well as Raw European 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 Raw European Chestnuts:

• Roasted Chinese Chestnuts have 1.5 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.4 times more Calcium than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Copper, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Chinese Chestnuts have 1.9 times more Protein than Raw European Chestnuts.
• While Raw European Chestnuts contain 1.9 times more Fat, 2.4 times more Saturated Fat, 3.2 times more Omega 3 and 2.9 times more Omega 6 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 100 g.
• Both Roasted Chinese Chestnuts as well as Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.