Comparing Nutrients in 7 ounces Brazilnuts VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Brazilnuts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	18.3% 3.1g	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	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	101% 1.3mg	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% 216μg	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	33% 29.8mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	143% 1.3mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried European Chestnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 2.1 times more Vitamin B1 than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 10.3 times more Vitamin B2, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 6.6 times more Vitamin B6, 5 times more Vitamin B9 and 21.4 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 Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brazilnuts have 2.4 times more Calcium, 2.7 times more Copper, 5.1 times more Magnesium, 4.1 times more Phosphorus, 1065 times more Selenium and 11.6 times more Zinc than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 1.5 times more Potassium and 12.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried European Chestnuts contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.8 times more Energy, 15.1 times more Fat, 19.3 times more Saturated Fat, 15.5 times more Omega 6 and 2.2 times more Protein than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 5.2 times more Omega 3, 6.6 times more Carbohydrate and 1.6 times more Fiber than Dried Brazilnuts.

Frequently Asked Questions about Brazilnuts VS Dried European Chestnuts

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

Brazil nuts are a good source of selenium, a mineral that is important for thyroid function and immune health. They also contain healthy fats and protein. On the other hand, dried European chestnuts are lower in fat and calories compared to Brazil nuts, making them a good option for those watching their weight. They are also a good source of vitamin C and fiber. Both nuts can be part of a healthy vegan diet, but it's important to consume them in moderation due to their calorie content.

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

Both Brazil nuts and dried European chestnuts are nutritious options, but if your goal is weight loss, it's important to consider the overall calorie content of the nuts. Brazil nuts are higher in calories and fat compared to dried European chestnuts, so if you are looking to lose weight, it may be better to consume dried European chestnuts in moderation as they are lower in calories. Remember, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider portion sizes and overall dietary habits.

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

Both Brazil nuts and dried European 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, while dried European chestnuts are a good source of carbohydrates for energy during workouts. To support muscle growth, it's important to consume an overall balanced diet that includes a variety of plant-based protein sources, whole grains, fruits, and vegetables. Incorporating both Brazil nuts and dried European chestnuts into your diet can help provide a range of nutrients to support your training goals.

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

Brazil nuts have a lower environmental impact compared to dried European chestnuts. Brazil nuts are typically wild-harvested in the Amazon rainforest, requiring minimal human intervention and no agricultural inputs like pesticides or fertilizers. In contrast, dried European chestnuts are often cultivated using resources such as water, land, and energy for irrigation, fertilization, and transportation. Additionally, the carbon footprint of transporting dried European chestnuts to different regions may be higher compared to Brazil nuts due to the distance traveled.