Comparing Nutrients in 100 grams Dried Japanese Chestnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.4% 360kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.6% 81.4g	25.8% 33.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	9.38% 5.25g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.62% 0.48mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	52.6% 0.68mg	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	27.3% 109μg	28.3% 113μg	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	68% 61.3mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Dried Japanese Chestnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.2% 72mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	74.4% 0.67mg	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	42.3% 3.38mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	58.3% 1.34mg	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	24% 169mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.6% 768mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.27% 9.96g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Dried Beechnuts per 100 g

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

Lets compare vitamin content per 100 grams of Dried Japanese Chestnuts vs Dried Beechnuts:

• 100 grams of Dried Japanese Chestnuts have 2.6 times more Vitamin B1, 4 times more Vitamin B3 and 4 times more Vitamin C than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.9 times more Vitamin B5 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Dried Japanese Chestnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Japanese Chestnuts vs Dried Beechnuts:

• 100 grams of Dried Japanese Chestnuts have 72 times more Calcium, 2 times more Copper, 1.4 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus and 7.1 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.3 times more Potassium than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts contain similar levels of Sodium per 100 grams.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Japanese Chestnuts have 2.4 times more Carbohydrate than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Energy, 40.3 times more Fat, 31.3 times more Saturated Fat, 54.8 times more Omega 3 and 63.9 times more Omega 6 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dried Beechnuts offer comparable quantities of Protein per 100 grams.
• 100 grams of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6