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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Oil Roasted Almonds	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	5.87% 1.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	20.7% 3.5g	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	185% 240g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	66.3% 48g	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	61% 23g	38g per day for Men 19-50 years
Protein	172% 96g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	173% 2.25mg	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	79.4% 318μg	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	131% 118mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	132% 1320mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	256% 2.3mg	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	209% 16.7mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	233% 5.35mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Roasted 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 Roasted European Chestnuts:

• 1 pound of Oil Roasted Almonds has 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 51.9 times more Vitamin E than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B5, 4.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Roasted 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 Roasted European Chestnuts:

• 1 pound of Oil Roasted Almonds has 10 times more Calcium, 1.9 times more Copper, 4 times more Iron, 8.3 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Selenium and 5.4 times more Zinc than Roasted European Chestnuts.
• Both Oil Roasted Almonds and Roasted European Chestnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.5 times more Energy, 25.1 times more Fat, 10.2 times more Saturated Fat, 17.4 times more Omega 6, 2.1 times more Fiber and 6.7 times more Protein than Roasted European Chestnuts.
• While 1 lb of Roasted European Chestnuts contains more Omega 3, 3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3