Comparing Nutrients in 1 kilogram Boiled European Chestnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled European Chestnuts	Almonds	Recommended Dietary Allowance
Energy	45% 1310kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.87g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	NA	329% 125g	38g per day for Men 19-50 years
Protein	35.7% 20g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	110% 440μg	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	297% 267mg	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	1709% 256mg	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

	Boiled European Chestnuts	Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	524% 4.7mg	1146% 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	216% 17.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	141% 990mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	18.4% 682g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 1.7 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 10.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Steamed European Chestnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Steamed European Chestnuts have 27 times more Sodium and 15.5 times more Water than Almonds.
• While Almonds contain 5.8 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 2.6 times more Manganese, 4.9 times more Phosphorus and 12.5 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed European Chestnuts have 19.3 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• While Almonds contain 4.4 times more Energy, 36.2 times more Fat, 14.6 times more Saturated Fat, 25.3 times more Omega 6 and 10.6 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.