Comparing Nutrients in 300 calories Roasted European Chestnuts VS Brazilnuts

Weight per 300 calories

• Roasted European Chestnuts: 122g
• Brazilnuts: 45.5g

Dried Brazilnuts have 2.7 times more energy per unit of mass than Roasted European Chestnuts, which is very high in comparison to other foods. Roasted European Chestnuts having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted European Chestnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	18% 13g	1.46% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	9% 3.4g	38g per day for Men 19-50 years
Protein	6.93% 3.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.14% 1.22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	3.54% 0.046mg	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	21.4% 85.7μg	2.5% 10μg	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	35.4% 32mg	0.35% 0.32mg	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	4.1% 0.61mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.96% 9.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	88% 0.79mg	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	14% 1.1mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.62% 40.4mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	63% 1.44mg	24.2% 0.56mg	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	18.7% 131mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	21.3% 725mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	2.67% 1.47μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.45mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.042% 1.56g	3700g per day for Men 19-50 years

Roasted European Chestnuts VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted European Chestnuts or Brazilnuts?

Lets compare vitamin content per 300 calories of Roasted European Chestnuts vs Brazilnuts:

• 300 calories of Roasted European Chestnuts have 13.4 times more Vitamin B2, 12.2 times more Vitamin B3, 8.1 times more Vitamin B5, 13.2 times more Vitamin B6, 8.6 times more Vitamin B9, 99.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 4.2 times more Vitamin E than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Brazilnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Roasted European Chestnuts have insufficient amounts of Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, 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 300 calories.

Comparing minerals per 300 calories for Roasted European Chestnuts vs Brazilnuts:

• 300 calories of Roasted European Chestnuts have 2.6 times more Manganese and 2.4 times more Potassium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 2.1 times more Calcium, 1.3 times more Copper, 4.2 times more Magnesium, 2.5 times more Phosphorus, 593.9 times more Selenium and 2.6 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Brazilnuts contain similar levels of Iron per 300 calories.
• 300 calories of Roasted European Chestnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted European Chestnuts have 6.9 times more Omega 3, 12.1 times more Carbohydrate, 12.2 times more Sugars and 1.8 times more Fiber than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 11.3 times more Fat, 14.5 times more Saturated Fat, 11.7 times more Omega 6 and 1.7 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted European Chestnuts provide inadequate amounts of Omega 6
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate