Comparing Nutrients in 14 ounces Almonds VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	160% 208g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	NA	38g per day for Men 19-50 years
Protein	150% 84g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	133% 1.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	71.4% 286μg	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	169% 152mg	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	678% 102mg	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

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	107% 1068mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	171% 1.54mg	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	184% 14.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	295% 6.78mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.3% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Roasted Chinese Chestnuts:

• Almonds have 1.4 times more Vitamin B1, 12.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Roasted Chinese Chestnuts:

• Almonds have 14.2 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium and 3.4 times more Zinc than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 9.1 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.4 times more Energy, 42 times more Fat, 21.7 times more Saturated Fat, 44.8 times more Omega 6 and 4.7 times more Protein than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 10 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.