Comparing Nutrients in 100 grams Brazilnuts VS Dried Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	NA	38g per day for Men 19-50 years
Protein	25.6% 14.3g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	9.62% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	50.7% 0.66mg	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	5.5% 22μg	27.3% 109μg	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	0.78% 0.7mg	68% 61.3mg	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	37.7% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	146% 1.3mg	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	30.4% 2.43mg	42.3% 3.38mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	161% 3.7mg	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	104% 725mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.27% 9.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Japanese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Dried Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Dried Japanese Chestnuts:

• 100 g of Dried Japanese Chestnuts contain 1.3 times more Vitamin B1, 10.9 times more Vitamin B2, 11.9 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 5 times more Vitamin B9 and 87.6 times more Vitamin C than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Dried Japanese Chestnuts:

• 100 grams of Brazilnuts have 2.2 times more Calcium, 1.3 times more Copper, 3.3 times more Magnesium, 4.3 times more Phosphorus and 1.6 times more Zinc than Dried Japanese Chestnuts.
• While 100 g of Dried Japanese Chestnuts contain 1.4 times more Iron, 3 times more Manganese and 11.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Dried Japanese Chestnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.8 times more Energy, 54.1 times more Fat, 88.2 times more Saturated Fat, 84.6 times more Omega 6 and 2.7 times more Protein than Dried Japanese Chestnuts.
• While 100 g of Dried Japanese Chestnuts contain 6.9 times more Carbohydrate than Dried Brazilnuts.
• 100 grams of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6