Comparing Nutrients in 100 grams Brazilnuts VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Brazilnuts	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	22.7% 659kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	1.1% 0.19g	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	34.7% 45g	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	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted 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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	32% 0.42mg	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	14.8% 59μg	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	31% 28mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	16% 160mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	81% 0.73mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	89.8% 2.07mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Japanese Chestnuts per 100 g

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

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

• 100 grams of Brazilnuts have 1.4 times more Vitamin B1 than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9 and 40 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 Roasted Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Brazilnuts have 4.6 times more Calcium, 2.4 times more Copper, 5.9 times more Magnesium, 7.8 times more Phosphorus, 1.5 times more Potassium and 2.8 times more Zinc than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 1.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Roasted Japanese Chestnuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 3.3 times more Energy, 83.9 times more Fat, 136.7 times more Saturated Fat, 1.8 times more Omega 3, 131 times more Omega 6 and 4.8 times more Protein than Roasted Japanese Chestnuts.
• While 100 g of Roasted Japanese Chestnuts contain 3.8 times more Carbohydrate than Dried Brazilnuts.
• 100 grams of Roasted Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6