Comparing Nutrients in 1 pound Brazilnuts VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	103% 2989kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	7.7% 1.3g	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	284% 369g	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	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	230% 3mg	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	124% 494μg	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	309% 278mg	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	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	661% 5.95mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	732% 17mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	102% 3484mg	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	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.22% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Japanese Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Dried Japanese Chestnuts:

• 1 lb of Dried Japanese Chestnuts contains 1.3 times more Vitamin B1, 10.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5 times more Vitamin B9 and 87.6 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 Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Dried Japanese Chestnuts:

• 1 pound of Brazilnuts has 2.2 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 4.3 times more Phosphorus and 1.6 times more Zinc than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 1.4 times more Iron, 3 times more Manganese and 11.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried Japanese Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.8 times more Energy, 54.1 times more Fat, 88.2 times more Saturated Fat, 84.6 times more Omega 6 and 2.7 times more Protein than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 6.9 times more Carbohydrate than Dried Brazilnuts.
• 1 pound of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6