Comparing Nutrients in 1 kilogram Roasted Chinese Chestnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16% 2.75g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	403% 524g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	80% 44.8g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	336% 4.37mg	88.5% 1.15mg	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	180% 720μg	123% 490μg	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	427% 384mg	0% 0mg	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	1141% 10.3mg	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	188% 15mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	743% 17mg	798% 18.4mg	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	146% 1020mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	140% 4770mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	11% 402g	1.2% 45g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B1, 7.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Roasted Chinese Chestnuts have 8.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 12.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 4.7 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Sodium and 3.2 times more Zinc than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Blanched Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Chinese Chestnuts have 7.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 44.1 times more Fat, 22.6 times more Saturated Fat, 45 times more Omega 6 and 4.8 times more Protein than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.