Comparing Nutrients in 1 kilogram Almonds VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	200% 5790kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	403% 524g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	NA	38g per day for Men 19-50 years
Protein	378% 212g	80% 44.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	336% 4.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	180% 720μg	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	0% 0mg	427% 384mg	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	1709% 256mg	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

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	269% 2690mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	430% 3.87mg	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	464% 37mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	743% 17mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Roasted Chinese Chestnuts:

• Almonds have 1.4 times more Vitamin B1, 12.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Roasted Chinese Chestnuts:

• Almonds have 14.2 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium and 3.4 times more Zinc than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 9.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.4 times more Energy, 42 times more Fat, 21.7 times more Saturated Fat, 44.8 times more Omega 6 and 4.7 times more Protein than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 10 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.