Comparing Nutrients in 1 pound Dried Chinese Chestnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Chinese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	56.8% 1647kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	55.2% 31g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3.02mg	41% 0.54mg	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	125% 499μg	30.6% 122μg	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	295% 265mg	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	785% 118mg	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 Chinese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	481% 4.33mg	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	130% 10.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	513% 11.8mg	485% 11mg	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	100% 703mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.1% 40.4g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Dried Chinese Chestnuts have more Vitamin A, 2.8 times more Vitamin B1, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Almonds contain 10 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3 times more Phosphorus and 2.2 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Oil Roasted Almonds have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Chinese Chestnuts have more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 30.5 times more Fat, 15.8 times more Saturated Fat, 32.3 times more Omega 6 and 3.1 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.