Comparing Nutrients in 1 pound Brazilnuts VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Brazilnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	103% 2989kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	13% 2.2g	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	97% 126g	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	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	81.3% 1.06mg	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	43% 172μg	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	135% 121mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	238% 2.14mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	168% 3.87mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	95% 3243mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled European Chestnuts per 1 lb

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

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

• 1 pound of Brazilnuts has 4.2 times more Vitamin B1 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 38.1 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 European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Brazilnuts has 3.5 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 7 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus and 16.2 times more Zinc than Boiled European Chestnuts.
• Both Brazilnuts and Boiled European Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 5 times more Energy, 48.6 times more Fat, 62.1 times more Saturated Fat, 50 times more Omega 6 and 7.2 times more Protein than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.6 times more Omega 3 and 2.4 times more Carbohydrate than Dried Brazilnuts.