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

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	7.34% 213kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.6% 0.28g	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	40.3% 52.4g	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	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Roasted Chinese 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	20% 0.24mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33.6% 0.44mg	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	18% 72μg	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	42.7% 38.4mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	43% 0.39mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	74.3% 1.7mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.1% 40.2g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B3 than Raw European Chestnuts.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Raw European Chestnuts as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw European Chestnuts have 1.4 times more Calcium and 1.2 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 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.
• Both Raw European Chestnuts and Roasted Chinese Chestnuts have similar amounts of Copper, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

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