Comparing Nutrients in 1 pound Roasted European Chestnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted European Chestnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	38.3% 1111kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	5.87% 1.88g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	952% 162g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	62.3% 81g	130g per day for Men 19-50 years
Sugars	66.3% 48g	22.3% 16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61% 23g	84.8% 32.2g	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	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	749% 6.74mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	233% 5.35mg	NA	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Dry Roasted Walnuts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted European Chestnuts vs Dry Roasted Walnuts with Salt:

• 1 pound of Roasted European Chestnuts has 18.6 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.8 times more Vitamin E than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted European Chestnuts vs Dry Roasted Walnuts with Salt:

• 1 pound of Roasted European Chestnuts has 1.3 times more Potassium than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 3.1 times more Phosphorus, 4.2 times more Selenium, 321.5 times more Sodium and 5.2 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted European Chestnuts has 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.
• While 1 lb of Dry Roasted Walnuts with Salt contains 2.6 times more Energy, 27.6 times more Fat, 12.9 times more Saturated Fat, 91.3 times more Omega 3, 46 times more Omega 6, 1.4 times more Fiber and 4.5 times more Protein than Roasted European Chestnuts.