Comparing Nutrients in 100 calories Blanched Almonds VS Dried peeled European Chestnuts

Weight per 100 calories

• Blanched Almonds: 17g
• Dried peeled European Chestnuts: 27g

Blanched Almonds have 1.6 times more energy per 100g than Dried peeled European Chestnuts. It has very high energy density when compared to other foods. Dried peeled European Chestnuts having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Dried peeled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Blanched Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.76g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	NA	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.42% 1.36g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.45% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	14% 0.18mg	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	2.08% 8.3μg	7.45% 30μg	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% 0mg	4.55% 4.1mg	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	27% 4.03mg	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

	Blanched Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	4% 40mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	19.7% 0.18mg	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	6.95% 0.56mg	8.1% 0.65mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	4.77% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	14% 0.32mg	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	11.6% 81.5mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	0.86% 0.095mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.066% 2.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Dried peeled European Chestnuts:

• Blanched Almonds have 8.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 3 times more Vitamin B1, 4.6 times more Vitamin B5, 9.3 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Dried peeled European Chestnuts:

• Blanched Almonds have 2.3 times more Calcium, 2.3 times more Magnesium, 2.2 times more Phosphorus and 5.3 times more Zinc than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 2.4 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Dried peeled European Chestnuts have similar amounts of Copper, Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 8.4 times more Fat, 3.4 times more Saturated Fat, 5.6 times more Omega 6 and 2.7 times more Protein than Dried peeled European Chestnuts.
• While Dried peeled European Chestnuts contain 66 times more Omega 3 and 6.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dried peeled European Chestnuts have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Dried peeled European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.