Comparing Nutrients in 1 pound Peanuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Peanuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	88.7% 2572kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	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	56.3% 73g	185% 240g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	61% 23g	38g per day for Men 19-50 years
Protein	209% 117g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	0% 0mg	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	252% 37.8mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	41.7% 417mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Roasted European Chestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Peanuts 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 Peanuts vs Roasted European Chestnuts:

• 1 pound of Peanuts has 2.6 times more Vitamin B1, 9 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B9 and 16.7 times more Vitamin E than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Raw Peanuts.
• 1 pound of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Peanuts 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 Peanuts vs Roasted European Chestnuts:

• 1 pound of Peanuts has 3.2 times more Calcium, 2.3 times more Copper, 5 times more Iron, 5.1 times more Magnesium, 1.6 times more Manganese, 3.5 times more Phosphorus, 6 times more Selenium and 5.7 times more Zinc than Roasted European Chestnuts.
• Both Peanuts and Roasted European Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 2.3 times more Energy, 22.4 times more Fat, 15.2 times more Saturated Fat, 20 times more Omega 6, 1.7 times more Fiber and 8.1 times more Protein than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 31 times more Omega 3, 3.3 times more Carbohydrate and 2.2 times more Sugars than Raw Peanuts.
• 1 pound of Peanuts provide inadequate amounts of Omega 3