Comparing Nutrients in 7 ounces Brazilnuts VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	45% 1308kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Japanese Chestnuts per 7 oz

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

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

• 7 oz of Dried Japanese Chestnuts contain 1.3 times more Vitamin B1, 10.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5 times more Vitamin B9 and 87.6 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 Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brazilnuts have 2.2 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 4.3 times more Phosphorus and 1.6 times more Zinc than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.4 times more Iron, 3 times more Manganese and 11.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried Japanese Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 1.8 times more Energy, 54.1 times more Fat, 88.2 times more Saturated Fat, 84.6 times more Omega 6 and 2.7 times more Protein than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 6.9 times more Carbohydrate than Dried Brazilnuts.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Brazilnuts VS Dried Japanese Chestnuts

What are the health benefits of Brazilnuts compared to Dried Japanese 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 Japanese chestnuts are lower in fat and calories, but they are a good source of fiber and vitamin C. Both nuts can be part of a healthy diet, but Brazil nuts may offer more selenium while dried Japanese chestnuts provide more fiber and vitamin C.

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

Both Brazil nuts and dried Japanese chestnuts are calorie-dense foods, so it's important to consume them in moderation if your goal is weight loss. However, Brazil nuts are higher in fat and calories compared to dried Japanese chestnuts. If you are looking to lose weight, it may be better to choose dried Japanese chestnuts as they are lower in calories and fat. Remember, weight loss ultimately comes down to creating a calorie deficit through a balanced diet and regular physical activity.

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

Both Brazil nuts and dried Japanese 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 Japanese chestnuts are a good source of carbohydrates for energy during workouts. To support muscle growth, it's important to consume a balanced diet that includes a variety of nutrient-dense foods, including plant-based sources of protein like legumes, tofu, and tempeh. Additionally, incorporating strength training exercises into your routine is essential for building muscle mass.

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

Brazil nuts have a lower environmental impact compared to dried Japanese chestnuts. Brazil nuts are typically wild-harvested in the Amazon rainforest, requiring minimal human intervention and no additional resources like water or pesticides. On the other hand, dried Japanese chestnuts are cultivated crops that require water, land, and energy for production, leading to a higher environmental footprint. Choosing Brazil nuts over dried Japanese chestnuts can help reduce the overall environmental impact of food production.