Comparing Nutrients in 14 ounces Dried Japanese Chestnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	49.3% 1429kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	37.2% 21g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	201% 2.6mg	36% 0.47mg	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	108% 433μg	26.8% 107μg	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	270% 243mg	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	687% 103mg	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

	Dried Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28.6% 286mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	421% 3.8mg	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	168% 13.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	640% 14.7mg	425% 9.76mg	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	96% 671mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	89.7% 3048mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Japanese Chestnuts vs Oil Roasted Almonds:

• Dried Japanese Chestnuts have 8.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Dried Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Japanese Chestnuts vs Oil Roasted Almonds:

• Dried Japanese Chestnuts have 1.4 times more Copper, 1.5 times more Manganese and 34 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 2.4 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Almonds have similar amounts of Iron, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Japanese Chestnuts have more Omega 3 and 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 44.5 times more Fat, 23 times more Saturated Fat, 46.9 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.