Raw chestnuts – nutrition facts and benefits

Water ⓘTotal water includes all water contained in food, beverages, and drinking water. For infants age 0-6 months, water intake is assumed to be from human milk. For infants age 7-12 months, water intake is assumed to be from human milk, complementary foods and beverages. 51.50 g

-

Calories 196.75 kcal

9%

Protein 2.63 g

5%

Fat 1.29 g

1%

Ash 1.17 g

-

Carbohydrate 43.42 g

15%

Fiber ⓘIn adults there is evidence of benefit to health associated with consumption of diets rich in fiber-containing foods at dietary fiber intakes greater than 25 g per day, e.g. reduced risk of coronary heart disease and type 2 diabetes and improved weight maintenance. 8.10 g

28%

Calcium ⓔfood.essential 23.75 mg

1%

Iron ⓔfood.essential ⓘFor premenopausal women (including lactating and pregnant women), the recommended intake covers the requirement of approximately 95 % of women. Depends on the blood loss during menstruation. 1.20 mg

6%

Magnesium ⓔfood.essential ⓘThe upper limit represents intake from a pharmacological agent only and does not include intake from food and water. 48.75 mg

11%

Phosphorus ⓔfood.essential 74.75 mg

5%

Potassium ⓔfood.essential 444.50 mg

9%

Sodium ⓔfood.essential 5.50 mg

0%

Zinc ⓔfood.essential ⓘThe amount of zinc absorbed from food ranges from 5% to over 50% depending on the level of phytate intake (LPI), which depends on the amount of plant foods in the diet. 0.75 mg

6%

Copper ⓔfood.essential 0.45 mg

49%

Manganese ⓔfood.essential 1.12 mg

48%

Vitamin A ⓔfood.essential ⓘValues are presented in RAE: retinol activity equivalent. Provitamin A carotenoids have a lower bioavailability than retinol. In order to take into account these differences, RAE have been introduced and defined as 1 mcg RAE = 1 mcg retinol = 12 mcg β-carotene = 24 mcg α-carotene = 24 mcg β-cryptoxanthin. The RAE for dietary provitamin A carotenoids is two-fold greater than retinol equivalents (REs), whereas the RAE for preformed vitamin A is the same as RE. 3.50 mcg

0%

Retinol ⓔfood.essential 0.00 mcg

-

Vitamin D Calciferol ⓔfood.essential ⓘAssumes minimal vitamin D synthesis from sunlight. In the presence of endogenous vitamin D synthesis, the requirement for dietary vitamin D is lower or may even be zero. 0.00 mcg

0%

Vitamin C Ascorbic acid ⓔfood.essential ⓘSmokers have an increased vitamin C requirement. 36.38 mg

40%

Vitamin B1 Thiamin ⓔfood.essential 0.22 mg

18%

Vitamin B2 Riboflavin ⓔfood.essential 0.13 mg

10%

Vitamin B3 Niacin ⓔfood.essential ⓘNiacin can be synthesized in the human body from the indispensable amino acid tryptophan. Values are presented in NE: niacin equivalent (1 NE = 1 mg niacin = 60 mg dietary tryptophan); 0–6 months = preformed niacin (not NE). The upper limit applies to synthetic forms obtained from supplements, fortified foods, or a combination of the two. 1.15 mg

7%

Vitamin B5 Pantothenic acid ⓔfood.essential 0.44 mg

8%

Vitamin B6 Pyridoxine ⓔfood.essential ⓘFor infants, only breast milk, formula, and food should be the sources of vitamin B6. 0.36 mg

20%

Folic acid ⓔfood.essential 0.00 mcg

-

Folate ⓔfood.essential 58.75 mcg

-

Vitamin B9 Folate DFE ⓔfood.essential ⓘDFE: dietary folate equivalents. Natural food folates have a lower bioavailability than folic acid. DFE have been introduced to account for these differences. 58.75 mcg

14%

Vitamin B12 Cobalamin ⓔfood.essential 0.00 mcg

0%

Tryptophan ⓔfood.essential 0.03 g

-

Threonine ⓔfood.essential 0.10 g

-

Isoleucine ⓔfood.essential 0.11 g

-

Leucine ⓔfood.essential 0.16 g

-

Lysine ⓔfood.essential 0.15 g

-

Methionine ⓔfood.essential 0.06 g

-

Cystine ⓔfood.essential 0.08 g

-

Phenylalanine ⓔfood.essential 0.11 g

-

Tyrosine ⓔfood.essential 0.08 g

-

Valine ⓔfood.essential 0.15 g

-

Arginine 0.22 g

-

Histidine ⓔfood.essential 0.07 g

-

Alanine 0.17 g

-

Aspartic acid 0.51 g

-

Glutamic acid 0.37 g

-

Glycine 0.13 g

-

Proline 0.13 g

-

Serine 0.12 g

-

Saturated fatty acids 0.23 g

1%

Myristic acid 0.01 g

-

Palmitic acid 0.20 g

-

Stearic acid 0.01 g

-

Monounsaturated fatty acids 0.52 g

-

Hexadecenoic acid 0.01 g

-

Octadecenoic acid 0.50 g

-

Gondoic acid Omega-9 0.01 g

-

Polyunsaturated fatty acids 0.45 g

-

Octadecadienoic acid 0.40 g

-

Octadecatrienoic acid 0.05 g

-

Cholesterol 0.00 mg

0%

Phytosterols 22.00 mg

-