Comparing Nutrients in 14 ounces Roasted Japanese Chestnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Roasted Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	27.5% 798kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	21% 11.8g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	11% 0.14mg	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	58.5% 234μg	72.4% 290μg	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	123% 111mg	0.44% 0.4mg	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	358% 53.7mg	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

	Roasted Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	200% 1.8mg	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	104% 8.33mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	148% 3.4mg	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	52.7% 369mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	5.35% 198g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Almond paste:

• Roasted Japanese Chestnuts have 5.5 times more Vitamin B1, 4.1 times more Vitamin B5, 11.6 times more Vitamin B6 and 280 times more Vitamin C than Almond paste.
• While Almond paste contains 2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Almond paste have similar amounts of Vitamin B9 per 14 oz.
• Both Roasted Japanese Chestnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Almond paste:

• Roasted Japanese Chestnuts have 1.6 times more Copper, 1.3 times more Iron, 2.4 times more Manganese, 1.4 times more Potassium, 2.1 times more Sodium and 3.5 times more Water than Almond paste.
• While Almond paste contains 4.9 times more Calcium, 2 times more Magnesium and 2.8 times more Phosphorus than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Almond paste have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond paste contains 2.3 times more Energy, 34.7 times more Fat, 22.3 times more Saturated Fat, 10 times more Omega 3, 30 times more Omega 6 and 3 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Almond paste have similar amounts of Carbohydrate per 14 oz.
• Both Roasted Japanese Chestnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.