Comparing Nutrients in 7 ounces Boiled European Chestnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Boiled European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	8.96% 260kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	15.4% 0.2mg	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	19% 75.4μg	11% 43.7μg	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	59% 53mg	1.54% 1.4mg	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled European Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	9.13% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	384% 3.46mg	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	43% 3.43mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	106% 2.43mg	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	28% 196mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.66% 135g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Brazilnuts per 7 oz

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

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

• 7 ounces of Boiled European Chestnuts have 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 Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.2 times more Vitamin B1 than Boiled and Steamed European Chestnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Dried Brazilnuts contain 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 and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Brazilnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled European Chestnuts have 1.6 times more Omega 3 and 2.4 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 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 and Steamed European Chestnuts.