Comparing Nutrients in 1 kilogram 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	69.3% 2010kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	347% 59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 11.5g	g per day for Men 19-50 years
Fiber	NA	718% 273g	38g per day for Men 19-50 years
Protein	53% 29.7g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	148% 590μg	218% 870μg	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	311% 280mg	6.67% 6mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Calcium	35% 350mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	1356% 12mg	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	263% 21mg	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	1079% 25mg	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	133% 930mg	917% 6420mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	NA	462% 254μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	13.5% 499g	1.9% 69.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Roasted Japanese Chestnuts as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.