Comparing Nutrients in 5 ounces Brazilnuts VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Brazilnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	85.5% 111g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	NA	38g per day for Men 19-50 years
Protein	36.2% 20.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	72.6% 0.94mg	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	7.8% 31μg	39% 156μg	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	1.1% 0.99mg	23.8% 21.4mg	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	53.4% 8mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	103% 0.93mg	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	43% 3.44mg	42.3% 3.4mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	73% 1.68mg	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	147% 1028mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried peeled European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Brazilnuts versus 5 oz of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brazilnuts vs Dried peeled European Chestnuts:

• 5 ounces of Brazilnuts have 1.7 times more Vitamin B1 than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 6.6 times more Vitamin B6, 5 times more Vitamin B9 and 21.6 times more Vitamin C than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Dried peeled European Chestnuts:

• 5 ounces of Brazilnuts have 2.5 times more Calcium, 2.7 times more Copper, 5.1 times more Magnesium, 5.3 times more Phosphorus and 11.6 times more Zinc than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 1.5 times more Potassium and 12.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried peeled European Chestnuts contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.8 times more Energy, 17.2 times more Fat, 21.9 times more Saturated Fat, 17.6 times more Omega 6 and 2.9 times more Protein than Dried peeled European Chestnuts.
• While 5 oz of Dried peeled European Chestnuts contain 4.6 times more Omega 3 and 6.7 times more Carbohydrate than Dried Brazilnuts.