Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chinese Waterchestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	33.4% 970kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	504% 161g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	90% 117g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	79% 30g	197% 75g	38g per day for Men 19-50 years
Protein	25% 14g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	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	40% 160μg	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	44.4% 40mg	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	80% 12mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	11% 110mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	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	7.5% 0.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	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	90% 630mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	20% 735g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chinese Waterchestnuts vs Brazilnuts:

• 1 kilogram of Chinese Waterchestnuts has 5.7 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.7 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Chinese Waterchestnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Chinese Waterchestnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Brazilnuts:

• 1 kg of Dried Brazilnuts contains 14.5 times more Calcium, 5.3 times more Copper, 40.5 times more Iron, 17.1 times more Magnesium, 3.7 times more Manganese, 11.5 times more Phosphorus, 2738.6 times more Selenium and 8.1 times more Zinc than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Brazilnuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Waterchestnuts has 2 times more Carbohydrate and 2.1 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.8 times more Energy, 671 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 2.5 times more Fiber and 10.2 times more Protein than Raw Chinese Waterchestnuts.
• 1 kilogram of Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6