Comparing Nutrients in 5 ounces Dry Roasted Walnuts with Salt VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	31.4% 911kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	88.7% 86g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	23.7% 7.6g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	752% 12g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	298% 50.6g	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	19.5% 25.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	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	26.5% 10g	19% 7.23g	38g per day for Men 19-50 years
Protein	36% 20.3g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	32.2% 129μg	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	2.2% 2mg	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	8.5% 1.28mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	10% 101mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	45.5% 3.64mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.6% 466mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	60.8% 911mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.22mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.17% 6.22g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Roasted European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 5 ounces of Dry Roasted Walnuts with Salt have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.8 times more Vitamin E than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 18.6 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Roasted European Chestnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Roasted European Chestnuts:

• 5 ounces of Dry Roasted Walnuts with Salt have 2.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 3.1 times more Phosphorus, 4.2 times more Selenium, 321.5 times more Sodium and 5.2 times more Zinc than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 1.3 times more Potassium than Dry Roasted Walnuts with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Walnuts with Salt have 2.6 times more Energy, 27.6 times more Fat, 12.9 times more Saturated Fat, 91.3 times more Omega 3, 46 times more Omega 6, 1.4 times more Fiber and 4.5 times more Protein than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.