Comparing Nutrients in 7 ounces Brazilnuts VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Brazilnuts	Raw European Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	9.3% 1.6g	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	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raw 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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	99% 0.89mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	82% 1.9mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	30.2% 1028mg	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	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raw European Chestnuts per 7 oz

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

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

• 7 ounces of Brazilnuts have 2.6 times more Vitamin B1 than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 4.8 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.8 times more Vitamin B9 and 61.4 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 European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brazilnuts have 5.9 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 11.8 times more Magnesium, 1.3 times more Manganese, 7.8 times more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Raw European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 3.1 times more Energy, 29.7 times more Fat, 38 times more Saturated Fat, 30.5 times more Omega 6 and 5.9 times more Protein than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 2.6 times more Omega 3 and 3.9 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Raw European Chestnuts offer comparable quantities of Fiber per seven ounces.

Frequently Asked Questions about Brazilnuts VS Raw European Chestnuts

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

Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. They also provide healthy fats and protein. Raw European 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 vegan diet, but Brazil nuts offer more selenium while raw European chestnuts are lower in fat and higher in vitamin C.

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

Both Brazil nuts and raw European chestnuts can be part of a healthy diet for weight loss due to their nutrient content and satiating properties. However, when it comes to weight loss, the key is creating a calorie deficit by consuming fewer calories than your body needs. It's important to focus on overall calorie intake, portion sizes, and the quality of your entire diet, rather than solely relying on specific foods like Brazil nuts or chestnuts. Incorporating a variety of whole plant foods, including nuts and seeds in moderation, can support weight loss and overall health.

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

Brazil nuts are a good source of selenium and healthy fats, but raw European chestnuts are higher in carbohydrates and lower in fat. To gain muscle while training consistently, it's important to focus on a balanced diet that includes a variety of plant-based protein sources such as legumes, tofu, tempeh, and whole grains. Incorporating both Brazil nuts and raw European chestnuts into your diet can provide a range of nutrients that support muscle growth and overall health.

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

Brazil nuts have a higher environmental impact compared to raw European chestnuts due to the long distance they need to travel to reach markets, primarily from the Amazon rainforest. Additionally, Brazil nuts are wild-harvested, which can lead to deforestation and disruption of local ecosystems. In contrast, raw European chestnuts are typically grown locally and have a lower carbon footprint. Choosing locally sourced and sustainably harvested foods like raw European chestnuts can help reduce environmental impact.