Comparing Nutrients in 1 kilogram Almond paste VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Almond paste	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	158% 4580kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	214% 278g	130g per day for Men 19-50 years
Sugars	500% 363g	NA	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	126% 48g	NA	38g per day for Men 19-50 years
Protein	161% 90g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	179% 2.33mg	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	183% 730μg	95% 380μg	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	1.1% 1mg	297% 267mg	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	903% 135mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	172% 1720mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	524% 4.7mg	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	200% 16mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	371% 8.54mg	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	369% 2580mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	18.4% 682g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled European Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Boiled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Boiled European Chestnuts:

• 1 kilogram of Almond paste has 4 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled European Chestnuts.
• While 1 kg of Boiled and Steamed European Chestnuts contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 6.5 times more Vitamin B6 and 267 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Boiled European Chestnuts:

• 1 kilogram of Almond paste has 3.7 times more Calcium, 2.4 times more Magnesium, 2.6 times more Phosphorus and 5.9 times more Zinc than Boiled European Chestnuts.
• While 1 kg of Boiled and Steamed European Chestnuts contains 2.3 times more Potassium than Almond paste.
• Both Almond paste and Boiled European Chestnuts contain similar levels of Copper, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.5 times more Energy, 20.1 times more Fat, 10.1 times more Saturated Fat, 3.4 times more Omega 3, 11.4 times more Omega 6, 1.7 times more Carbohydrate and 4.5 times more Protein than Boiled European Chestnuts.