Comparing Nutrients in 5 ounces Raw European Chestnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Raw European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	10.4% 302kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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	49.7% 64.6g	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	30.2% 11.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Raw European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	22% 88μg	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	67.7% 61mg	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

	Raw European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	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	18% 1.43mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	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	19% 132mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw European Chestnuts VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw 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 Raw European Chestnuts vs Brazilnuts:

• 5 ounces of Raw European Chestnuts have 4.8 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 61.4 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Vitamin B1 than Raw European Chestnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw 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 Raw European Chestnuts vs Brazilnuts:

• 5 oz of Dried Brazilnuts contain 5.9 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 11.8 times more Magnesium, 1.3 times more Manganese, 7.8 times more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Raw European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw European Chestnuts have 2.6 times more Omega 3 and 3.9 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 3.1 times more Energy, 29.7 times more Fat, 38 times more Saturated Fat, 30.5 times more Omega 6 and 5.9 times more Protein than Raw European Chestnuts.
• Both Raw European Chestnuts and Brazilnuts offer comparable quantities of Fiber per five ounces.