Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	88% 2552kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	162% 210g	130g per day for Men 19-50 years
Sugars	19.5% 14g	58% 42g	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	74% 28g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	101% 56.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	152% 1.97mg	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	90% 361μg	69.5% 278μg	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	6.17% 5.56mg	115% 103mg	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	24% 3.57mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	28% 282mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	224% 2mg	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	128% 10.2mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	NA	204% 4.7mg	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	187% 1306mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Roasted European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Roasted Walnuts with Salt versus 14 oz of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 14 ounces of Dry Roasted Walnuts with Salt have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.8 times more Vitamin E than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 18.6 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted European Chestnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 14 ounces of Dry Roasted Walnuts with Salt have 2.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 3.1 times more Phosphorus, 4.2 times more Selenium, 321.5 times more Sodium and 5.2 times more Zinc than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 1.3 times more Potassium than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Roasted Walnuts with Salt have 2.6 times more Energy, 27.6 times more Fat, 12.9 times more Saturated Fat, 91.3 times more Omega 3, 46 times more Omega 6, 1.4 times more Fiber and 4.5 times more Protein than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.