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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	7.34% 213kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.86% 0.49g	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	21.4% 27.8g	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	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18% 0.23mg	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	9.5% 38μg	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	29.7% 26.7mg	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	52.4% 0.47mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	37% 0.85mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.84% 68g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Steamed European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European 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 Boiled European Chestnuts:

• Raw European Chestnuts have 2.1 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.7 times more Calcium, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Potassium, 9 times more Sodium and 1.4 times more Water than Raw European Chestnuts.
• Both Raw European Chestnuts and Boiled and Steamed European Chestnuts have similar amounts of Copper, Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw European Chestnuts have 1.6 times more Energy, 1.6 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 1.2 times more Protein than Boiled and Steamed European Chestnuts.
• Both Raw European Chestnuts as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.