Comparing Nutrients in 7 ounces Brazilnuts VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Brazilnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	122% 158g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	NA	38g per day for Men 19-50 years
Protein	50.7% 28.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	102% 1.32mg	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% 43.7μg	54.6% 218μg	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	1.54% 1.4mg	129% 116mg	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	74.7% 11.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	130% 1.17mg	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	60.3% 4.82mg	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	224% 5.16mg	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	206% 1439mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Dried Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Dried Chinese Chestnuts:

• 7 ounces of Brazilnuts have 2.4 times more Vitamin B1 than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 8.4 times more Vitamin B2, 4.4 times more Vitamin B3, 4.9 times more Vitamin B5, 6.6 times more Vitamin B6, 5 times more Vitamin B9 and 83.6 times more Vitamin C than Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Dried Chinese Chestnuts:

• 7 ounces of Brazilnuts have 5.5 times more Calcium, 3 times more Copper, 2.7 times more Magnesium, 4.7 times more Phosphorus and 2.9 times more Zinc than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 2.1 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Dried Chinese Chestnuts contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.8 times more Energy, 37.1 times more Fat, 60.7 times more Saturated Fat, 58.1 times more Omega 6 and 2.1 times more Protein than Dried Chinese Chestnuts.
• While 7 oz of Dried Chinese Chestnuts contain 1.3 times more Omega 3 and 6.8 times more Carbohydrate than Dried Brazilnuts.

Frequently Asked Questions about Brazilnuts VS Dried Chinese Chestnuts

What are the health benefits of Brazilnuts compared to Dried Chinese Chestnuts?

Brazil nuts are a great source of selenium, which is important for thyroid function and immune health. They also provide healthy fats and protein. Dried Chinese chestnuts are lower in fat and calories compared to Brazil nuts, but they are a good source of fiber and vitamin C. Both nuts can be part of a healthy diet, but Brazil nuts offer unique benefits due to their selenium content.

Can I lose weight easier by eating more Brazilnuts or Dried Chinese Chestnuts?

Both Brazil nuts and dried Chinese chestnuts are nutritious options, but when it comes to weight loss, it's important to focus on overall calorie intake and balance in your diet. While Brazil nuts are higher in calories and fat due to their high selenium content, dried Chinese chestnuts are lower in calories and fat. In terms of weight loss, incorporating a variety of nuts and seeds in moderation, along with a well-rounded plant-based diet rich in fruits, vegetables, whole grains, and legumes, is key. Remember to practice portion control and listen to your body's hunger and fullness cues for successful weight management.

Should I eat more Brazilnuts or more Dried Chinese Chestnuts to gain more muscles while training consistently?

Both Brazil nuts and dried Chinese chestnuts can be beneficial for muscle gain due to their protein content. However, Brazil nuts are higher in protein and also provide essential nutrients like selenium, which is important for muscle function. Therefore, including Brazil nuts in your diet may be more beneficial for muscle growth while training consistently.

What is the environmental impact of producing Brazilnuts compared to Dried Chinese Chestnuts?

Brazil nuts have a higher environmental impact compared to dried Chinese chestnuts due to the long distance they need to travel to reach consumers in most parts of the world. Brazil nuts are primarily harvested in the Amazon rainforest and need to be transported long distances, contributing to carbon emissions. In contrast, dried Chinese chestnuts are often grown closer to their point of consumption, reducing transportation-related emissions. Additionally, the cultivation of Brazil nuts may involve deforestation and habitat destruction, further impacting the environment.