Comparing Nutrients in 14 ounces Chinese Chestnuts VS Almonds

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Almonds	Recommended Dietary Allowance
Energy	30.7% 889kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	47% 15g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	43.7% 175μg	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	159% 143mg	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	678% 102mg	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

	Chinese Chestnuts	Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	455% 4.1mg	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	70% 5.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.4% 381mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Chinese Chestnuts have more Vitamin A, 3 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 6.3 times more Vitamin B2 and 4.5 times more Vitamin B3 than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Chinese Chestnuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chinese Chestnuts vs Almonds:

• Raw Chinese Chestnuts have 10 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 2.8 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.6 times more Potassium and 3.6 times more Zinc than Raw Chinese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Chestnuts have 9.3 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Energy, 45 times more Fat, 23.2 times more Saturated Fat, 47.8 times more Omega 6 and 5 times more Protein than Raw Chinese Chestnuts.
• Both Raw Chinese Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.