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

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	7.34% 213kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.5g	61.4% 79.8g	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	21.3% 8.1g	NA	38g per day for Men 19-50 years
Protein	4.32% 2.42g	12% 6.82g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	51.2% 0.67mg	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	15.5% 62μg	27.5% 110μg	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	47.8% 43mg	65% 58.5mg	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

	Raw European Chestnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	65.6% 0.59mg	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	12.6% 1mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	113% 2.6mg	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	13.3% 93mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.24% 8.9g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Dried Chinese Chestnuts contain 1.7 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• Both Raw European Chestnuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Dried Chinese Chestnuts contain 1.3 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried Chinese Chestnuts contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw European Chestnuts have 1.2 times more Fat, 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dried Chinese Chestnuts.
• While 100 g of Dried Chinese Chestnuts contain 1.7 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw European Chestnuts.