Comparing Nutrients in 14 ounces Japanese Chestnuts VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21% 611kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	107% 139g	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	16% 8.93g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	46.6% 187μg	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	116% 104mg	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

	Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	72% 5.75mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	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	41% 286mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	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	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	111% 12mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Japanese Chestnuts have 3.7 times more Vitamin B1, 2.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.8 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Oil Roasted Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw 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 Japanese Chestnuts vs Oil Roasted Almonds:

• Raw Japanese Chestnuts have 21.9 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 9.4 times more Calcium, 1.7 times more Copper, 2.5 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 6.5 times more Phosphorus, 2.1 times more Potassium and 2.8 times more Zinc than Raw Japanese Chestnuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Japanese Chestnuts have 2 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.9 times more Energy, 104.1 times more Fat, 53.9 times more Saturated Fat, 109.9 times more Omega 6 and 9.4 times more Protein than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.