Comparing Nutrients in 1 kilogram Roasted Almonds VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	206% 5980kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	614% 798g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	NA	38g per day for Men 19-50 years
Protein	374% 210g	122% 68.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	512% 6.66mg	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	138% 550μg	275% 1100μg	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	650% 585mg	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	1593% 239mg	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

	Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	268% 2680mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	656% 5.9mg	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	466% 37.3mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1131% 26mg	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	673% 4710mg	221% 1550mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried Chinese Chestnuts per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 4.1 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 3.4 times more Vitamin B1, 2.8 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Almonds has 9.2 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3 times more Phosphorus and 2.3 times more Zinc than Dried Chinese Chestnuts.
• Both Roasted Almonds and Dried Chinese Chestnuts contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 29 times more Fat, 15.4 times more Saturated Fat, 30.9 times more Omega 6 and 3.1 times more Protein than Dried Chinese Chestnuts.
• While 1 kg of Dried Chinese Chestnuts contains 4.5 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3