Comparing Nutrients in 500 calories Boiled Chinese ChestnutsVS Carrots

Weight per 500 calories

Boiled Chinese Chestnuts

327g

Carrots

1220g

Boiled Chinese Chestnuts have 3.7 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Boiled Chinese Chestnuts or Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts

88%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Chinese Chestnutsvs Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.56%2.5g

Fat

3%2.93g

2.5 gvs2.93 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.14%0.37g

Saturated Fat

1.2%0.39g

0.37 gvs0.39 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.9%0.062g

Omega 3

1.52%0.024g

0.062 gvs0.024 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.4%0.58g

Omega 6

7.17%1.2g

0.58 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84.6%110g

Carbohydrate

90%117g

110 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

79.7%58g

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

NA gvs58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

9.25%6.7g

≤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]

NA gvs6.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.2g

NA gvs7.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%43.8g

NA gvs43.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

90%34g

NA gvs34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.4g

Protein

20.3%11.3g

9.4 gvs11.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Chinese Chestnutsvs Carrots

2.54%23μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

23 μgvs10183 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

67%0.8mg

Thiamine

0.36 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31%0.4mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.4 mgvs0.71 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.25 mgvs3.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.6%0.92mg

Vitamin B6

129%1.7mg

Pyridoxine

0.92 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.6%150μg

Vitamin B9

58%232μg

Folates and Folic Acid

150 μgvs232 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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89.7%80.7mg

Vitamin C

80%72mg

Ascorbic acid

80.7 mgvs72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

53.7%8.05mg

Tocopherols and Tocotrienols

NA mgvs8.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

134%161μg

Phytomenadione or phylloquinone

NA μgvs161 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Chinese Chestnutsvs Carrots

3.92%39.2mg

Calcium

40.2%402mg

39.2 mgvs402 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg

Copper

61%0.55mg

0.81 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.98%39μg

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

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.6%3.17mg

Iron

45.7%3.66mg

3.17 mgvs3.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45%190mg

Magnesium

35%146mg

190 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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156%3.6mg

Manganese

76%1.74mg

3.6 mgvs1.74 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31%216mg

Phosphorus

61%427mg

216 mgvs427 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.4%1000mg

Potassium

115%3902mg

1000 mgvs3902 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

2.2%1.2μg

NA μgvs1.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.54mg

Sodium

56%841mg

6.54 mgvs841 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.96mg

Zinc

26.6%2.93mg

1.96 mgvs2.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.44%201g

Water

29%1077g

201 gvs1077 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Chinese Chestnuts vs Carrots:

Raw Carrots contain 445.1 times more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 6.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
Both Boiled and Steamed Chinese Chestnuts and Raw Carrots have similar amounts of Vitamin C per 500 kcal.
Both Boiled and Steamed Chinese Chestnuts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chinese Chestnuts vs Carrots:

Boiled and Steamed Chinese Chestnuts have 1.5 times more Copper, 1.3 times more Magnesium and 2.1 times more Manganese than Raw Carrots.
While Raw Carrots contain 10.3 times more Calcium, 2 times more Phosphorus, 3.9 times more Potassium, 128.7 times more Sodium, 1.5 times more Zinc and 5.4 times more Water than Boiled and Steamed Chinese Chestnuts.
Both Boiled and Steamed Chinese Chestnuts and Raw Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots contain 2.1 times more Omega 6 than Boiled and Steamed Chinese Chestnuts.
Both Boiled and Steamed Chinese Chestnuts and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Steamed Chinese Chestnuts as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Chinese ChestnutsVS Roasted Chinese ChestnutsCarrotsVS Roasted Chinese ChestnutsBoiled Chinese ChestnutsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled Chinese ChestnutsVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Chinese Chestnuts or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: