Comparing Nutrients in 100 grams Boiled European Chestnuts VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Boiled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	4.5% 131kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	59.5% 77.3g	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	30.8% 11.7g	38g per day for Men 19-50 years
Protein	3.57% 2g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	51% 0.66mg	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	9.5% 38μg	27.3% 109μg	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	29.7% 26.7mg	16.7% 15mg	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 European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	4.6% 46mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	72.2% 0.65mg	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	21.6% 1.73mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	56.5% 1.3mg	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% 99mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	29% 986mg	3400mg per day for Men 19-50 years
Selenium	NA	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.26% 9.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Dried European Chestnuts per 100 g

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

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

• 100 grams of Boiled European Chestnuts have 1.8 times more Vitamin C than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Dried European Chestnuts provide similar amounts of Vitamin B3 per 100 grams.
• Both Boiled and Steamed European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled European Chestnuts vs Dried European Chestnuts:

• 100 g of Dried European Chestnuts contain 1.5 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Steamed European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried European Chestnuts contain 2.9 times more Energy, 3.2 times more Fat, 3.2 times more Saturated Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 2.8 times more Carbohydrate and 3.2 times more Protein than Boiled and Steamed European Chestnuts.