Comparing Nutrients in 14 ounces Walnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	89.5% 2596kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	2252% 36g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	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	42% 54.4g	162% 210g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 9.64g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	108% 60.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	113% 1.35mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	39% 389mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	204% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	0.44% 16g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Roasted European Chestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Walnuts 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 Walnuts vs Roasted European Chestnuts:

• 14 ounces of Walnuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 20 times more Vitamin C and 2.9 times more Vitamin K than English Walnuts.
• Both Walnuts and Roasted European Chestnuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts 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 Walnuts vs Roasted European Chestnuts:

• 14 ounces of Walnuts have 3.4 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Selenium and 5.4 times more Zinc than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 1.3 times more Potassium than English Walnuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Walnuts have 2.7 times more Energy, 29.6 times more Fat, 14.8 times more Saturated Fat, 97.6 times more Omega 3, 49.1 times more Omega 6, 1.3 times more Fiber and 4.8 times more Protein than Roasted European Chestnuts.
• While 14 oz of Roasted European Chestnuts contain 3.9 times more Carbohydrate and 4.1 times more Sugars than English Walnuts.