Comparing Nutrients in 5 ounces Glazed Walnuts VS Roasted European Chestnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Glazed Walnuts have 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.
• While 5 oz of Roasted European Chestnuts contain 1.4 times more Fiber than Glazed Walnuts.
• Both Glazed Walnuts and Roasted European Chestnuts offer comparable quantities of Carbohydrate per five ounces.