Comparing Nutrients in 1 pound Roasted European Chestnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	38.3% 1111kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	229% 73g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	41% 53.3g	130g per day for Men 19-50 years
Sugars	66.3% 48g	14.6% 10.6g	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	% 10.6g	g per day for Men 19-50 years
Fiber	61% 23g	89.5% 34g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	35.2% 0.46mg	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	79.4% 318μg	25% 100μg	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	131% 118mg	3.53% 3.18mg	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	15% 2.27mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	13% 132mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	878% 7.9mg	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	51.6% 4.13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	241% 5.55mg	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	69.3% 485mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Brazilnuts per 1 lb

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

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

• 1 pound of Roasted European Chestnuts has 5 times more Vitamin B2, 4.5 times more Vitamin B3, 3 times more Vitamin B5, 4.9 times more Vitamin B6, 3.2 times more Vitamin B9, 37.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.5 times more Vitamin B1 and 11.3 times more Vitamin E than Roasted European Chestnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Roasted European Chestnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Dried Brazilnuts contains 5.5 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 11.4 times more Magnesium, 6.8 times more Phosphorus, 1597.5 times more Selenium and 7.1 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Brazilnuts contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 2.6 times more Omega 3, 4.5 times more Carbohydrate and 4.5 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.7 times more Energy, 30.5 times more Fat, 39 times more Saturated Fat, 31.4 times more Omega 6, 1.5 times more Fiber and 4.5 times more Protein than Roasted European Chestnuts.