CALORIC DENSITY
Chestnuts, chinese, raw
Macadamia nuts, raw
2.24
7.18
12093
12131
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 2g
Carbohydrates = 44g
Carbohydrates = 4g
Fat = 1g
Fat = 21g
Fiber = 0g
Fiber = 2g
Monounsaturated = 1g
Monounsaturated = 16g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 3g
Protein 4g 2g Carbohydrate 44g 4g Fiber 0g 2g Fat 1g 21g Monounsat. Fat 1g 21g Polyunsat. Fat 0g 0g Saturated Fat 0g 3g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 1%
Vitamin A = 0%
Vitamin C = 43%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 1%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 1% 0% Vitamin C 43% 0% Vitamin E 0% 1% Vitamin K 0% 0%
Chestnuts have significantly more Vitamins C than macadamia nuts. Chestnuts are a good source of Vitamin B6, Magnesium, Iron. Chestnuts are a great source of Vitamin C. Macadamia nuts are a good source of Thiamin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 14%
Vitamin B1 = 33%
Vitamin B2 = 15%
Vitamin B2 = 4%
Vitamin B3 = 6%
Vitamin B3 = 6%
Vitamin B5 = 10%
Vitamin B5 = 4%
Vitamin B6 = 33%
Vitamin B6 = 7%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 14% 33% Vitamin B2 15% 4% Vitamin B3 6% 6% Vitamin B5 10% 4% Vitamin B6 33% 7% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 11%
Potassium = 3%
Calcium = 3%
Calcium = 5%
Magnesium = 21%
Magnesium = 10%
Phosphorus = 15%
Phosphorus = 9%
Iron = 21%
Iron = 17%
Manganese = 62%
Manganese = 50%
Selenium = 0%
Selenium = 2%
Copper = 32%
Copper = 21%
Zinc = 8%
Zinc = 4%
Sodium 0% 0% Potasium 11% 3% Calcium 3% 5% Magnesium 21% 10% Phosphorus 15% 9% Iron 21% 17% Manganese 62% 50% Selenium 0% 2% Copper 32% 21% Zinc 8% 4%
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