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

Macros Ratio

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

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	101% 2917kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	952% 162g	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	62.3% 81g	185% 240g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	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	84.8% 32.2g	61% 23g	38g per day for Men 19-50 years
Protein	116% 65g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	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	197% 2.36mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	32.2% 322mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	213% 1492mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 1 pound of Dry Roasted Walnuts with Salt has 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.
• While 1 lb of Roasted European Chestnuts contains 18.6 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted European Chestnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 1 pound of Dry Roasted Walnuts with Salt has 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.
• While 1 lb of Roasted European Chestnuts contains 1.3 times more Potassium than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 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.
• While 1 lb of Roasted European Chestnuts contains 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.