Comparing Nutrients in 100 grams Boiled Peanuts with Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	11% 318kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	40.7% 53g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	14.6% 10.6g	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	23% 8.8g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	24% 13.5g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.26mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	38.2% 0.5mg	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	18.8% 75μg	17.5% 70μg	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	0% 0mg	29% 26mg	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	27.3% 4.1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	5.5% 55mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	56.3% 0.51mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	51.3% 1.18mg	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	28.3% 198mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	1.13% 41.8g	1.1% 40.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Roasted European Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Peanuts with Salt versus 100 g of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Peanuts with Salt vs Roasted European Chestnuts:

• 100 grams of Boiled Peanuts with Salt have 3.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 8.2 times more Vitamin E than Roasted European Chestnuts.
• While 100 g of Roasted European Chestnuts contain 2.8 times more Vitamin B2, 3.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted European Chestnuts provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Peanuts with Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Peanuts with Salt vs Roasted European Chestnuts:

• 100 grams of Boiled Peanuts with Salt have 1.9 times more Calcium, 3.1 times more Magnesium, 1.9 times more Phosphorus, 3.7 times more Selenium, 375.5 times more Sodium and 3.2 times more Zinc than Roasted European Chestnuts.
• While 100 g of Roasted European Chestnuts contain 3.3 times more Potassium than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Roasted European Chestnuts contain similar levels of Copper, Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Peanuts with Salt have 1.3 times more Energy, 10 times more Fat, 7.4 times more Saturated Fat, 9 times more Omega 6, 1.7 times more Fiber and 4.3 times more Protein than Roasted European Chestnuts.
• While 100 g of Roasted European Chestnuts contain 93 times more Omega 3, 2.5 times more Carbohydrate and 4.3 times more Sugars than Boiled Peanuts with Salt.
• 100 grams of Boiled Peanuts with Salt provide inadequate amounts of Omega 3