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

Macros Ratio

	Protein	Fat	Carbs
Raw European Chestnuts	5%	10%	85%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Raw European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	7.34% 213kcal	6.76% 196kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	35% 45.5g	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	21.3% 8.1g	NA	38g per day for Men 19-50 years
Protein	4.32% 2.42g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Peeled 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% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	15.5% 62μg	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	47.8% 43mg	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

	Raw European Chestnuts	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	12.6% 1mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	13.3% 93mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.4% 52g	3700g per day for Men 19-50 years

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

• Raw European Chestnuts have 1.7 times more Vitamin B1 and 10.5 times more Vitamin B2 than Peeled Raw European Chestnuts.
• Both Raw European Chestnuts and Peeled Raw European Chestnuts have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 100 g.
• Both Raw 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 Raw European Chestnuts vs Peeled European Chestnuts:

• Raw European Chestnuts have 1.4 times more Calcium, 2.8 times more Manganese and 2.4 times more Phosphorus than Peeled Raw European Chestnuts.
• Both Raw European Chestnuts and Peeled Raw European Chestnuts have similar amounts of Copper, Iron, Magnesium, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw European Chestnuts have 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.5 times more Protein than Peeled Raw European Chestnuts.
• Both Raw European Chestnuts and Peeled Raw European Chestnuts have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw European Chestnuts as well as Peeled Raw European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.