Comparing Nutrients in 1 kilogram Dried European Chestnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	129% 3740kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	504% 161g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	595% 773g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	308% 117g	197% 75g	38g per day for Men 19-50 years
Protein	114% 64g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	510% 6.63mg	77.7% 1mg	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	273% 1090μg	55% 220μg	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	167% 150mg	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	67% 670mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	1937% 17.4mg	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	298% 24mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	532% 12.2mg	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	250% 1750mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	290% 9860mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried European Chestnuts vs Brazilnuts:

• 1 kilogram of Dried European Chestnuts has 10.3 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 6.6 times more Vitamin B6, 5 times more Vitamin B9 and 21.4 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.1 times more Vitamin B1 than Dried European Chestnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried European Chestnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried European Chestnuts vs Brazilnuts:

• 1 kilogram of Dried European Chestnuts has 1.5 times more Potassium and 12.3 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.4 times more Calcium, 2.7 times more Copper, 5.1 times more Magnesium, 4.1 times more Phosphorus, 1065 times more Selenium and 11.6 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Brazilnuts contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried European Chestnuts has 5.2 times more Omega 3, 6.6 times more Carbohydrate and 1.6 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Energy, 15.1 times more Fat, 19.3 times more Saturated Fat, 15.5 times more Omega 6 and 2.2 times more Protein than Dried European Chestnuts.