Comparing Nutrients in 1 kilogram Almond paste VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Almond paste	Dried European Chestnuts	Recommended Dietary Allowance
Energy	158% 4580kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	124% 2g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	595% 773g	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	308% 117g	38g per day for Men 19-50 years
Protein	161% 90g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	246% 2.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	510% 6.63mg	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	273% 1090μg	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	167% 150mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	172% 1720mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	722% 6.5mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	565% 13mg	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	250% 1750mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	290% 9860mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.55% 95g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Almond paste has 1.7 times more Vitamin B3 than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 3.6 times more Vitamin B1, 7.9 times more Vitamin B5, 18.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 150 times more Vitamin C than Almond paste.
• Both Almond paste and Dried European Chestnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Dried 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 Dried European Chestnuts:

• 1 kilogram of Almond paste has 2.6 times more Calcium, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Selenium and 4.2 times more Zinc than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 1.4 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 3.1 times more Potassium and 4.1 times more Sodium than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Energy, 6.2 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 6 and 1.4 times more Protein than Dried European Chestnuts.
• While 1 kg of Dried European Chestnuts contains 1.6 times more Carbohydrate and 2.4 times more Fiber than Almond paste.
• Both Almond paste and Dried European Chestnuts offer comparable quantities of Omega 3 per one kilogram.