Comparing Nutrients in 5 ounces Dried European Chestnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	18.3% 530kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	% 3.3g	g per day for Men 19-50 years
Fiber	43.6% 16.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	16% 9.06g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	11% 0.14mg	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	38.6% 155μg	7.8% 31μg	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	23.6% 21.3mg	1.1% 0.99mg	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	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	275% 2.47mg	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	42% 3.37mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	75.4% 1.73mg	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	35.4% 248mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Brazilnuts per 5 oz

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

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

• 5 ounces of Dried European Chestnuts have 10.3 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 21.4 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.1 times more Vitamin B1 than Dried European Chestnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried European Chestnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried European Chestnuts have 1.5 times more Potassium and 12.3 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.4 times more Calcium, 2.7 times more Copper, 5.1 times more Magnesium, 4.1 times more Phosphorus, 1065 times more Selenium and 11.6 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Brazilnuts contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried European Chestnuts have 5.2 times more Omega 3, 6.6 times more Carbohydrate and 1.6 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Energy, 15.1 times more Fat, 19.3 times more Saturated Fat, 15.5 times more Omega 6 and 2.2 times more Protein than Dried European Chestnuts.