Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Roasted European Chestnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	16.8% 486kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	29% 21g	9.77% 7.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	37% 14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	80.3% 1.04mg	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	34.7% 139μg	45% 181μg	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	57.3% 51.6mg	3.1% 2.78mg	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	6.6% 0.99mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	328% 2.95mg	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	22.6% 1.8mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	NA	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	30.3% 212mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Dry Roasted Walnuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted European Chestnuts versus 7 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted European Chestnuts vs Dry Roasted Walnuts with Salt:

• 7 ounces of Roasted European Chestnuts have 18.6 times more Vitamin C and 2.4 times more Vitamin K than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.8 times more Vitamin E than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin C
• Both Roasted European Chestnuts as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted European Chestnuts vs Dry Roasted Walnuts with Salt:

• 7 ounces of Roasted European Chestnuts have 1.3 times more Potassium than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 2.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 4.6 times more Magnesium, 3.1 times more Phosphorus, 4.2 times more Selenium, 321.5 times more Sodium and 5.2 times more Zinc than Roasted European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted European Chestnuts have 3 times more Carbohydrate and 3 times more Sugars than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 2.6 times more Energy, 27.6 times more Fat, 12.9 times more Saturated Fat, 91.3 times more Omega 3, 46 times more Omega 6, 1.4 times more Fiber and 4.5 times more Protein than Roasted European Chestnuts.