Comparing Nutrients in 5 ounces Roasted European Chestnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	12% 347kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	52% 67.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	63% 45.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	NA	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	25% 99μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	NA	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	16% 1.3mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	NA	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	NA	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	21.7% 152mg	NA	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	NA	11mg per day for Men 19-50 years
Water	1.55% 57.4g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Glazed Walnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted European Chestnuts vs Glazed Walnuts:

• 5 ounces of Roasted European Chestnuts have more Vitamin C than Glazed Walnuts.
• 5 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Roasted European Chestnuts vs Glazed Walnuts:

• 5 ounces of Roasted European Chestnuts have 2.6 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 2.4 times more Calcium, 1.4 times more Iron and 223 times more Sodium than Roasted European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted European Chestnuts have 1.4 times more Fiber than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 2 times more Energy, 16.2 times more Fat, 8.6 times more Saturated Fat, 3 times more Sugars and 2.6 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Glazed Walnuts offer comparable quantities of Carbohydrate per five ounces.