Comparing Nutrients in 7 ounces Roasted Japanese Chestnuts VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Flaxseed	13%	67%	20%

Macro Nutrients

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Energy	13.8% 399kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	NA	143% 54g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.3% 117μg	43% 173μg	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	61.7% 55.6mg	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Japanese Chestnuts	Flaxseed	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	269% 2.42mg	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	52% 4.17mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	214% 4.93mg	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	26.4% 185mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	2.68% 99g	0.37% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Japanese Chestnuts vs Flaxseed:

• Roasted Japanese Chestnuts have 46.7 times more Vitamin C than Flaxseed.
• While Flaxseed contains 3.7 times more Vitamin B1, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Flaxseed have similar amounts of Vitamin B6 per 7 oz.
• Both Roasted Japanese Chestnuts as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Japanese Chestnuts vs Flaxseed:

• Roasted Japanese Chestnuts have 7.2 times more Water than Flaxseed.
• While Flaxseed contains 7.3 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 6.1 times more Magnesium, 6.9 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Sodium and 3 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Flaxseed have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Japanese Chestnuts have 1.6 times more Carbohydrate than Flaxseed.
• While Flaxseed contains 2.7 times more Energy, 52.7 times more Fat, 31 times more Saturated Fat, 1140.7 times more Omega 3, 31.7 times more Omega 6 and 6.2 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.