Comparing Nutrients in 500 calories Brazilnuts VS Roasted Japanese Chestnuts

Weight per 500 calories

• Brazilnuts: 76g
• Roasted Japanese Chestnuts: 249g

Brazilnuts have 3.3 times more energy per 100g than Roasted Japanese Chestnuts. It has very high energy density when compared to other foods. Roasted Japanese Chestnuts having above average energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Roasted Japanese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	86.4% 112g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	80% 1.04mg	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	4.17% 16.7μg	36.7% 147μg	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	0.59% 0.53mg	77.4% 69.7mg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	12% 121mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	202% 1.8mg	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	23% 1.84mg	65.3% 5.22mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	223% 5.14mg	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	78.6% 550mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	NA	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32.3% 3.56mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	3.35% 124g	3700g per day for Men 19-50 years

Brazilnuts VS Roasted Japanese Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Roasted Japanese Chestnuts?

Lets compare vitamin content per 500 calories of Brazilnuts vs Roasted Japanese Chestnuts:

• 500 kcal of Roasted Japanese Chestnuts contain 2.4 times more Vitamin B1, 7.8 times more Vitamin B3, 8.3 times more Vitamin B5, 13.6 times more Vitamin B6, 8.8 times more Vitamin B9 and 131.1 times more Vitamin C than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Brazilnuts as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Roasted Japanese Chestnuts:

• 500 calories of Brazilnuts have 1.4 times more Calcium, 1.8 times more Magnesium and 2.4 times more Phosphorus than Roasted Japanese Chestnuts.
• While 500 kcal of Roasted Japanese Chestnuts contain 1.4 times more Copper, 2.8 times more Iron, 5.5 times more Manganese and 2.1 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Roasted Japanese Chestnuts contain similar levels of Zinc per 500 calories.
• 500 calories of Roasted Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 25.6 times more Fat, 41.7 times more Saturated Fat, 40 times more Omega 6 and 1.5 times more Protein than Roasted Japanese Chestnuts.
• While 500 kcal of Roasted Japanese Chestnuts contain 12.6 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Roasted Japanese Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 in 500 calories.