Comparing Nutrients in 1 kilogram Dried Japanese Chestnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Energy	124% 3600kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	119% 38g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	17% 2.88g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	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	94% 52.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	668% 8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	273% 1090μg	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	681% 613mg	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

	Dried Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Calcium	72% 720mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1458% 13mg	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	423% 33.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1613% 37mg	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	241% 1690mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	226% 7680mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	234% 25.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.7% 100g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dried Japanese Chestnuts have 3.9 times more Vitamin B1, 4.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Dried Japanese 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 Dried Japanese Chestnuts vs Almonds:

• Dried Japanese Chestnuts have 1.3 times more Copper, 1.7 times more Manganese and 34 times more Sodium than Almonds.
• While Almonds contain 3.7 times more Calcium, 2.3 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Almonds have similar amounts of Iron, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Japanese Chestnuts have 10.3 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 40.3 times more Fat, 20.8 times more Saturated Fat, 42.8 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.