Comparing Nutrients in 7 ounces Brazilnuts VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Brazilnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	5.7% 0.97g	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	42.4% 55g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	104% 0.94mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	73.7% 1.7mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	41.7% 1419mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled European Chestnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 4.2 times more Vitamin B1 than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 38.1 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 Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Boiled European Chestnuts:

• 7 ounces of Brazilnuts have 3.5 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 7 times more Magnesium, 1.4 times more Manganese, 7.3 times more Phosphorus and 16.2 times more Zinc than Boiled European Chestnuts.
• Both Brazilnuts and Boiled European Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 5 times more Energy, 48.6 times more Fat, 62.1 times more Saturated Fat, 50 times more Omega 6 and 7.2 times more Protein than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 1.6 times more Omega 3 and 2.4 times more Carbohydrate than Dried Brazilnuts.