Comparing Nutrients in 5 ounces Brazilnuts VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	32.2% 934kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	2.4% 0.41g	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	88.8% 115g	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	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	72% 0.93mg	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	38.6% 155μg	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	97% 87mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	22.7% 227mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	207% 1.86mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	229% 5.26mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	32% 1089mg	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	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Japanese Chestnuts per 5 oz

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

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

• 5 oz of Dried Japanese Chestnuts contain 1.3 times more Vitamin B1, 10.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5 times more Vitamin B9 and 87.6 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 Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Dried Japanese Chestnuts:

• 5 ounces of Brazilnuts have 2.2 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 4.3 times more Phosphorus and 1.6 times more Zinc than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 1.4 times more Iron, 3 times more Manganese and 11.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried Japanese Chestnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 1.8 times more Energy, 54.1 times more Fat, 88.2 times more Saturated Fat, 84.6 times more Omega 6 and 2.7 times more Protein than Dried Japanese Chestnuts.
• While 5 oz of Dried Japanese Chestnuts contain 6.9 times more Carbohydrate than Dried Brazilnuts.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6