Comparing Nutrients in 1 kilogram Brazilnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	227% 6590kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	347% 451g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	NA	38g per day for Men 19-50 years
Protein	256% 143g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	93% 4.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	322% 4.18mg	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	55% 220μg	148% 590μg	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	7.78% 7mg	311% 280mg	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	377% 56.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	160% 1600mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	811% 7.3mg	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	304% 24.3mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	898% 20.7mg	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	1036% 7250mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	13.5% 499g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Japanese Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Roasted Japanese Chestnuts:

• 1 kilogram of Brazilnuts has 1.4 times more Vitamin B1 than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 40 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Roasted Japanese Chestnuts:

• 1 kilogram of Brazilnuts has 4.6 times more Calcium, 2.4 times more Copper, 5.9 times more Magnesium, 7.8 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 1.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Roasted Japanese Chestnuts contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 3.3 times more Energy, 83.9 times more Fat, 136.7 times more Saturated Fat, 1.8 times more Omega 3, 131 times more Omega 6 and 4.8 times more Protein than Roasted Japanese Chestnuts.
• While 1 kg of Roasted Japanese Chestnuts contains 3.8 times more Carbohydrate than Dried Brazilnuts.
• 1 kilogram of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6