Comparing Nutrients in 100 grams Roasted European Chestnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	8.45% 245kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	44.3% 32g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.2% 0.5mg	NA	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	17.5% 70μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Glazed Walnuts	Recommended Dietary Allowance
Calcium	2.9% 29mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	56.3% 0.51mg	NA	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	11.4% 0.91mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	NA	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	NA	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	15.3% 107mg	NA	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	NA	11mg per day for Men 19-50 years
Water	1.1% 40.5g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Glazed Walnuts per 100 g

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

Lets compare vitamin content per 100 grams of Roasted European Chestnuts vs Glazed Walnuts:

• 100 grams of Roasted European Chestnuts have more Vitamin C than Glazed Walnuts.
• 100 grams of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Roasted European Chestnuts vs Glazed Walnuts:

• 100 grams of Roasted European Chestnuts have 2.6 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 2.4 times more Calcium, 1.4 times more Iron and 223 times more Sodium than Roasted European Chestnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted European Chestnuts have 1.4 times more Fiber than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 2 times more Energy, 16.2 times more Fat, 8.6 times more Saturated Fat, 3 times more Sugars and 2.6 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Glazed Walnuts offer comparable quantities of Carbohydrate per 100 grams.