Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	16.8% 486kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	72.6% 94g	130g per day for Men 19-50 years
Sugars	29% 21g	88% 63.8g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.3% 51.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	NA	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Glazed Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted European Chestnuts vs Glazed Walnuts:

• 7 ounces of Roasted European Chestnuts have more Vitamin C than Glazed Walnuts.
• 7 ounces of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Roasted European Chestnuts vs Glazed Walnuts:

• 7 ounces of Roasted European Chestnuts have 2.6 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2.4 times more Calcium, 1.4 times more Iron and 223 times more Sodium than Roasted European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted European Chestnuts have 1.4 times more Fiber than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 2 times more Energy, 16.2 times more Fat, 8.6 times more Saturated Fat, 3 times more Sugars and 2.6 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Glazed Walnuts offer comparable quantities of Carbohydrate per seven ounces.