Comparing Nutrients in 1 pound Brazilnuts VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Brazilnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	103% 2989kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	117% 153g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	116% 65g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	98% 1.27mg	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	25% 100μg	52% 209μg	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	3.53% 3.18mg	124% 112mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	125% 1.13mg	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	138% 11mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	216% 4.98mg	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% 3289mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Chinese Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Boiled Chinese Chestnuts:

• 1 pound of Brazilnuts has 5.6 times more Vitamin B1 than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 35.3 times more Vitamin C than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Boiled Chinese Chestnuts:

• 1 pound of Brazilnuts has 13.3 times more Calcium, 7 times more Copper, 2.5 times more Iron, 6.5 times more Magnesium, 11 times more Phosphorus, 2.2 times more Potassium and 6.8 times more Zinc than Boiled Chinese Chestnuts.
• Both Brazilnuts and Boiled Chinese Chestnuts contain similar levels of Manganese per one pound.
• 1 pound of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 4.3 times more Energy, 88.3 times more Fat, 144.1 times more Saturated Fat, 1.9 times more Omega 3, 137.6 times more Omega 6 and 5 times more Protein than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 2.9 times more Carbohydrate than Dried Brazilnuts.
• 1 pound of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6