Comparing Nutrients in 1 pound Black Walnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	97% 2808kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	759% 12g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	185% 240g	130g per day for Men 19-50 years
Sugars	6.9% 5g	66.3% 48g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	61% 23g	38g per day for Men 19-50 years
Protein	195% 109g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	173% 2.25mg	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	35% 141μg	79.4% 318μg	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	8.57% 7.7mg	131% 118mg	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	63% 9.43mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	256% 2.3mg	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	177% 14mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	233% 5.35mg	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	332% 2327mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Roasted European Chestnuts per 1 lb

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

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

• 1 pound of Black Walnuts has 3 times more Vitamin B5 and 4.2 times more Vitamin E than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B9, 15.3 times more Vitamin C and 2.9 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Roasted European Chestnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Roasted European Chestnuts:

• 1 pound of Black Walnuts has 2.1 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 6.1 times more Magnesium, 3.3 times more Manganese, 4.8 times more Phosphorus, 14.2 times more Selenium and 5.9 times more Zinc than Roasted European Chestnuts.
• Both Black Walnuts and Roasted European Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 2.5 times more Energy, 27 times more Fat, 8.4 times more Saturated Fat, 28.8 times more Omega 3, 43.5 times more Omega 6, 1.3 times more Fiber and 7.6 times more Protein than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 5.5 times more Carbohydrate and 9.6 times more Sugars than Dried Black Walnuts.