Comparing Nutrients in 7 ounces Walnuts VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	44.8% 1298kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	1126% 18g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	81% 105g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	29% 21g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.82g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	26.6% 10g	38g per day for Men 19-50 years
Protein	54% 30.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Roasted European Chestnuts	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	56.4% 0.68mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	34.7% 139μg	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	2.87% 2.58mg	57.3% 51.6mg	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	9.26% 1.4mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	19.4% 194mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	112% 1mg	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	72% 5.77mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	102% 2.34mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.13mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	2.17% 80.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Roasted European Chestnuts per 7 oz

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

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

• 7 ounces of Walnuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 20 times more Vitamin C and 2.9 times more Vitamin K than English Walnuts.
• Both Walnuts and Roasted European Chestnuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Walnuts have insufficient amounts of Vitamin C
• Both English Walnuts as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Walnuts have 3.4 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 4.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Selenium and 5.4 times more Zinc than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 1.3 times more Potassium than English Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Walnuts have 2.7 times more Energy, 29.6 times more Fat, 14.8 times more Saturated Fat, 97.6 times more Omega 3, 49.1 times more Omega 6, 1.3 times more Fiber and 4.8 times more Protein than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 3.9 times more Carbohydrate and 4.1 times more Sugars than English Walnuts.