Comparing Nutrients in 1 kilogram 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	226% 6540kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	5675% 91g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	407% 530g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	134% 51g	38g per day for Men 19-50 years
Protein	272% 152g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	111% 5.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	382% 4.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	98% 980mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	513% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Roasted European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Walnuts 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 Walnuts vs Roasted European Chestnuts:

• 1 kilogram of Walnuts has 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Roasted European Chestnuts.
• While 1 kg of Roasted European Chestnuts contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 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 1 kg of Roasted European Chestnuts contains 3.9 times more Carbohydrate and 4.1 times more Sugars than English Walnuts.