Comparing Nutrients in 1 pound Blanched Almonds VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	92% 2676kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	183% 238g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	152% 2mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	107% 1070mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	337% 7.75mg	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	312% 2182mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	4.93% 182g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.3 times more Vitamin B1, 7.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 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.
• Both Blanched 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 Blanched Almonds vs Roasted Chinese Chestnuts:

• Blanched Almonds have 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.
• While Roasted Chinese Chestnuts contain 8.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Roasted Chinese Chestnuts have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 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.
• While Roasted Chinese Chestnuts contain 7.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.