Comparing Nutrients in 5 ounces Black Walnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	6.47% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	20.7% 15g	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	0.098% 0.071g	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	% 0.071g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	19% 7.23g	38g per day for Men 19-50 years
Protein	61% 34g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	54% 0.7mg	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	11% 44μg	25% 99μg	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	2.68% 2.4mg	41% 37mg	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	19.7% 2.95mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	80% 0.72mg	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	55.3% 4.42mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	72.7% 1.67mg	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	104% 727mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	1.55% 57.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Black Walnuts have 3 times more Vitamin B5 and 4.2 times more Vitamin E than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 4.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B9, 15.3 times more Vitamin C and 2.9 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Roasted European Chestnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Black Walnuts have insufficient amounts of Vitamin C
• Both Dried Black Walnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Black Walnuts have 2.1 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 6.1 times more Magnesium, 3.3 times more Manganese, 4.8 times more Phosphorus, 14.2 times more Selenium and 5.9 times more Zinc than Roasted European Chestnuts.
• Both Black Walnuts and Roasted European Chestnuts contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 2.5 times more Energy, 27 times more Fat, 8.4 times more Saturated Fat, 28.8 times more Omega 3, 43.5 times more Omega 6, 1.3 times more Fiber and 7.6 times more Protein than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 5.5 times more Carbohydrate and 9.6 times more Sugars than Dried Black Walnuts.