Comparing Nutrients in 1 kilogram Peeled European Chestnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peeled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	67.6% 1960kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	132% 42g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	276% 105g	38g per day for Men 19-50 years
Protein	29% 16.3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Peeled European Chestnuts	Oil Roasted 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	120% 1.44mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	91% 1.18mg	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	145% 580μg	67.5% 270μg	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	447% 402mg	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	1731% 260mg	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

	Peeled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	464% 4.18mg	1061% 9.55mg	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	118% 9.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	1070% 24.6mg	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	54.3% 380mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	14% 520g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Peeled European Chestnuts has 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 48.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Peeled Raw European Chestnuts.
• 1 kilogram of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Peeled Raw European Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Oil Roasted Almonds contains 15.3 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 9.1 times more Magnesium, 7.3 times more Manganese, 12.3 times more Phosphorus, 1.4 times more Potassium and 6.3 times more Zinc than Peeled Raw European Chestnuts.
• 1 kilogram of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peeled European Chestnuts has more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.1 times more Energy, 44.1 times more Fat, 17.9 times more Saturated Fat, 30.7 times more Omega 6 and 13 times more Protein than Peeled Raw European Chestnuts.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3