Comparing Nutrients in 1 kilogram 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	222% 6430kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	5308% 85g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	45.6% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	407% 530g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	146% 106g	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	187% 71g	134% 51g	38g per day for Men 19-50 years
Protein	255% 143g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	382% 4.97mg	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	228% 910μg	175% 700μg	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	15.6% 14mg	289% 260mg	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	60% 9mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	71% 710mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	563% 5.07mg	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	321% 25.7mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	NA	513% 12mg	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	470% 3290mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Roasted European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Roasted European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 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 1 kg of Roasted European Chestnuts contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 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 1 kg of Roasted European Chestnuts contains 1.3 times more Potassium than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 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 1 kg of Roasted European Chestnuts contains 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.