Comparing Nutrients in 7 ounces Brazilnuts VS Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Chinese Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	3% 0.51g	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	75% 97g	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	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	62.6% 0.81mg	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	33.7% 135μg	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	79.4% 71.4mg	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	Chinese Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	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	60.3% 4.82mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	138% 3.18mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	26% 887mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 3.9 times more Vitamin B1 than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 5.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 4.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 51.4 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 Raw Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Chinese Chestnuts:

• 7 ounces of Brazilnuts have 8.9 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 4.5 times more Magnesium, 7.6 times more Phosphorus, 1.5 times more Potassium and 4.7 times more Zinc than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 1.3 times more Manganese than Dried Brazilnuts.
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 2.9 times more Energy, 60.5 times more Fat, 98.4 times more Saturated Fat, 1.3 times more Omega 3, 94.4 times more Omega 6 and 3.4 times more Protein than Chinese Chestnuts.
• While 7 oz of Raw Chinese Chestnuts contain 4.2 times more Carbohydrate than Dried Brazilnuts.
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Brazilnuts VS Chinese Chestnuts

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

Brazil nuts are a great source of selenium, which is important for thyroid health and immune function. They also provide healthy fats, protein, and fiber. Chinese chestnuts, on the other hand, are lower in fat and calories compared to Brazil nuts. They are a good source of vitamin C, fiber, and antioxidants. Both nuts can be part of a healthy diet, but Brazil nuts are particularly beneficial for selenium intake.

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

Both Brazil nuts and 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 due to their fat content, they are also a good source of healthy fats and selenium. On the other hand, Chinese chestnuts are lower in calories and contain more fiber, which can help with satiety and weight management. Ultimately, the key to weight loss is creating a calorie deficit through a balanced diet and regular physical activity. Incorporating a variety of whole plant foods, including nuts and chestnuts, can support your weight loss goals.

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

Both Brazil nuts and Chinese chestnuts can be beneficial for muscle gain due to their nutrient content. Brazil nuts are high in selenium, which is important for thyroid function and metabolism. Chinese chestnuts are a good source of carbohydrates and fiber, providing energy for workouts. To support muscle growth, it's important to have a balanced diet that includes a variety of plant-based foods, including nuts and chestnuts. Incorporating both into your diet can help provide a range of nutrients needed for muscle recovery and growth.

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

Brazil nuts have a lower environmental impact compared to Chinese chestnuts due to their natural rainforest habitat, which requires minimal human intervention for cultivation. In contrast, Chinese chestnuts are often grown in monoculture orchards that may require more water, pesticides, and fertilizers, leading to a higher environmental footprint. Choosing Brazil nuts can be a more sustainable option for both the environment and your diet.