Comparing Nutrients in 14 ounces Boiled Chinese Chestnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 607kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.8% 1.1mg	41.5% 0.54mg	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	45.6% 183μg	54.6% 218μg	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	109% 98mg	0% 0mg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	485% 4.36mg	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	48% 3.85mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	385% 8.86mg	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	37.4% 262mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	35.7% 1214mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Steamed Chinese Chestnuts have 25.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium and 5.5 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 69.1 times more Fat, 36.5 times more Saturated Fat, 73.1 times more Omega 6 and 7.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.