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

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Dried European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	13% 374kcal	6.76% 196kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.5% 77.3g	34% 44g	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	30.8% 11.7g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Peeled 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	24.6% 0.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	27% 0.35mg	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	27.3% 109μg	14.5% 58μg	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	16.7% 15mg	44.7% 40.2mg	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

	Dried European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	6.7% 67mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	46.4% 0.42mg	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	29.8% 2.38mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	14.6% 0.34mg	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	25% 175mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	29% 986mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.26% 9.45g	1.4% 52g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 2 times more Vitamin B1, 22.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.3 times more Vitamin B3 and 2.7 times more Vitamin C than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried European Chestnuts have 3.5 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 3.9 times more Manganese, 4.6 times more Phosphorus, 2 times more Potassium and 18.5 times more Sodium than Peeled Raw European Chestnuts.
• While Peeled Raw European Chestnuts contain 1.4 times more Zinc and 5.5 times more Water than Dried European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried European Chestnuts have 1.9 times more Energy, 3.6 times more Fat, 3.6 times more Saturated Fat, 3.5 times more Omega 3, 3.6 times more Omega 6, 1.8 times more Carbohydrate and 3.9 times more Protein than Peeled Raw European Chestnuts.
• Both Dried European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.