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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Raw European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	7.34% 213kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	30.8% 11.7g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Raw 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	20% 0.24mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	5.3% 0.85mg	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% 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	15.5% 62μg	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	47.8% 43mg	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

	Raw European Chestnuts	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	12.6% 1mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	13.3% 93mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	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	0.2% 3mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.26% 9.45g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.4 times more Vitamin B3 and 2.9 times more Vitamin C than Dried European Chestnuts.
• While Dried European Chestnuts contain 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw European Chestnuts.
• Both Raw European Chestnuts and Dried European Chestnuts have similar amounts of Vitamin B1 per 100 g.
• Both Raw European Chestnuts as well as Dried 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 Dried European Chestnuts:

• Raw European Chestnuts have 1.5 times more Zinc and 5.1 times more Water than Dried European Chestnuts.
• While Dried European Chestnuts contain 2.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 12.3 times more Sodium than Raw European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Dried European Chestnuts contain 1.8 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 2 times more Omega 3, 2 times more Omega 6, 1.7 times more Carbohydrate, 1.4 times more Fiber and 2.6 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts as well as Dried European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.