Nutrients in 500 calories of Raw European Chestnuts

Nuts, chestnuts, european, raw, unpeeled (Castanea sativa).

Weight per 500 Calories

Raw European Chestnuts

235g

Raw European Chestnuts has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

85%

500 kcal ▼

Macro Nutrients

Raw European Chestnuts

Energy500 kcal

17.2%

Raw European Chestnuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.3 g

5.47%

Raw European Chestnuts have 5.3051643192488 g of Fat per 500 calories, which is 5.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1 g

3.1%

Raw European Chestnuts have 0.99765258215962 g of Saturated Fat per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Raw European Chestnuts have 0.22300469483568 g of Omega 3 per 500 calories, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.87 g

11%

Raw European Chestnuts have 1.8732394366197 g of Omega 6 per 500 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw European Chestnuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate107 g

82.2%

Raw European Chestnuts have 106.9014084507 g of Carbohydrate per 500 calories, which is 82.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber19 g

50%

Raw European Chestnuts have 19.014084507042 g of Fiber per 500 calories, which is 50% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.7 g

10%

Raw European Chestnuts have 5.6807511737089 g of Protein per 500 calories, which is 10% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw European Chestnuts

Vitamin A2.35 μg

0.26%

RAE, retinol activity equivalents

Raw European Chestnuts have 2.3474178403756 μg of Vitamin A per 500 calories, which is 0.26% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.56 mg

46.6%

Thiamine

Raw European Chestnuts have 0.55868544600939 mg of Vitamin B1 per 500 calories, which is 46.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30.3%

Riboflavin

Raw European Chestnuts have 0.3943661971831 mg of Vitamin B2 per 500 calories, which is 30.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.77 mg

17.3%

Niacin, nicotinic acid, niacinamide

Raw European Chestnuts have 2.7676056338028 mg of Vitamin B3 per 500 calories, which is 17.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw European Chestnuts have 1.1948356807512 mg of Vitamin B5 per 500 calories, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

68%

Pyridoxine

Raw European Chestnuts have 0.88262910798122 mg of Vitamin B6 per 500 calories, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9146 μg

36.4%

Folates and Folic Acid

Raw European Chestnuts have 145.53990610329 μg of Vitamin B9 per 500 calories, which is 36.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw European Chestnuts have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C101 mg

112%

Ascorbic acid

Raw European Chestnuts have 100.93896713615 mg of Vitamin C per 500 calories, which is 112% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw European Chestnuts have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Raw European Chestnuts

Calcium63.4 mg

6.34%

Raw European Chestnuts have 63.380281690141 mg of Calcium per 500 calories, which is 6.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.05 mg

117%

Raw European Chestnuts have 1.0492957746479 mg of Copper per 500 calories, which is 117% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.37 mg

29.6%

Raw European Chestnuts have 2.3708920187793 mg of Iron per 500 calories, which is 29.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75 mg

18%

Raw European Chestnuts have 75.117370892019 mg of Magnesium per 500 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.23 mg

97%

Raw European Chestnuts have 2.2347417840376 mg of Manganese per 500 calories, which is 97% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus218 mg

31%

Raw European Chestnuts have 218.30985915493 mg of Phosphorus per 500 calories, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1216 mg

35.8%

Raw European Chestnuts have 1215.9624413146 mg of Potassium per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.04 mg

0.47%

Raw European Chestnuts have 7.0422535211268 mg of Sodium per 500 calories, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.22 mg

11%

Raw European Chestnuts have 1.2206572769953 mg of Zinc per 500 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water114 g

3.1%

Raw European Chestnuts have 114.20187793427 g of Water per 500 calories, which is 3.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw European Chestnuts:

500 calories of Raw European Chestnuts has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw European Chestnuts:

500 calories of Raw European Chestnuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Phosphorus and Potassium.
It also has a good amount of Magnesium and Zinc.
This nut has some Calcium.
It has no Sodium.

Macronutrients in 500 calories of Raw European Chestnuts:

500 calories of Raw European Chestnuts has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Omega 3, Omega 6 and Protein.
This nut has some Fat and Saturated Fat.

Compare Raw European Chestnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Raw European Chestnuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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