Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	97% 126g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	172% 96g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	81.3% 1.06mg	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	30.6% 122μg	43% 172μg	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	135% 121mg	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	785% 118mg	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

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	132% 1320mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	238% 2.14mg	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	209% 16.7mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	168% 3.87mg	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	302% 2114mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	95% 3243mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled European Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled European Chestnuts:

• 1 pound of Oil Roasted Almonds has 7.5 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled European Chestnuts:

• 1 pound of Oil Roasted Almonds has 6.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 4.7 times more Phosphorus and 12.3 times more Zinc than Boiled European Chestnuts.
• Both Oil Roasted Almonds and Boiled European Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 4.6 times more Energy, 40 times more Fat, 16.2 times more Saturated Fat, 27.8 times more Omega 6 and 10.6 times more Protein than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3