Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	206% 5980kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	214% 278g	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	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	268% 2680mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	18.4% 682g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 11.5 times more Vitamin B2, 5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Roasted Almonds as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled European Chestnuts:

• Dry Roasted Almonds have 5.8 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 5.2 times more Magnesium, 2.6 times more Manganese, 4.8 times more Phosphorus and 13.2 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 9 times more Sodium and 28.3 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Steamed European Chestnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 4.6 times more Energy, 38.1 times more Fat, 15.7 times more Saturated Fat, 26.6 times more Omega 6 and 10.5 times more Protein than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 5.8 times more Omega 3 and 1.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.