Comparing Nutrients in 1 pound Almonds VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	91% 2626kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	183% 238g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	152% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	81.6% 327μg	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	194% 174mg	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	775% 116mg	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

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	122% 1220mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	195% 1.76mg	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	210% 17mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	337% 7.75mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.93% 182g	3700g per day for Men 19-50 years

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

• Almonds have 1.4 times more Vitamin B1, 12.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Roasted Chinese Chestnuts:

• Almonds have 14.2 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium and 3.4 times more Zinc than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 9.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.4 times more Energy, 42 times more Fat, 21.7 times more Saturated Fat, 44.8 times more Omega 6 and 4.7 times more Protein than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 10 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.