Comparing Nutrients in 7 ounces Boiled Japanese Chestnuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Boiled Japanese Chestnuts	Brazilnuts	Recommended Dietary Allowance
Energy	3.83% 111kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	19.3% 25g	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	2.9% 1.63g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese 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	20.7% 0.25mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	8.43% 33.7μg	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	21% 19mg	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 Japanese Chestnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	13% 1.05mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	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	7.37% 51.6mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Japanese 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 Japanese Chestnuts vs Brazilnuts:

• 7 ounces of Boiled Japanese Chestnuts have 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 13.6 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.9 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled and Steamed Japanese 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 Japanese Chestnuts vs Brazilnuts:

• 7 ounces of Boiled Japanese Chestnuts have 25.2 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 8.5 times more Copper, 4.6 times more Iron, 20.9 times more Magnesium, 2.1 times more Manganese, 27.9 times more Phosphorus, 5.5 times more Potassium and 10.2 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 7 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 11.8 times more Energy, 353.2 times more Fat, 576.2 times more Saturated Fat, 7.2 times more Omega 3, 541.4 times more Omega 6 and 17.5 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein