Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Energy	27.5% 798kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	NA	285% 108g	38g per day for Men 19-50 years
Protein	21% 11.8g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	86.3% 345μg	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	123% 111mg	2.65% 2.4mg	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	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Calcium	14% 139mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	538% 4.84mg	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	104% 8.33mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	428% 9.85mg	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	52.7% 369mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	5.35% 198g	0.75% 27.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Flaxseed:

• Roasted Japanese Chestnuts have 46.7 times more Vitamin C than Flaxseed.
• While Flaxseed contains 3.7 times more Vitamin B1, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Flaxseed have similar amounts of Vitamin B6 per 14 oz.
• Both Roasted Japanese Chestnuts as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Flaxseed:

• Roasted Japanese Chestnuts have 7.2 times more Water than Flaxseed.
• While Flaxseed contains 7.3 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 6.1 times more Magnesium, 6.9 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Sodium and 3 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Flaxseed have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Japanese Chestnuts have 1.6 times more Carbohydrate than Flaxseed.
• While Flaxseed contains 2.7 times more Energy, 52.7 times more Fat, 31 times more Saturated Fat, 1140.7 times more Omega 3, 31.7 times more Omega 6 and 6.2 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.