Comparing Nutrients in 1 pound Dried Japanese Chestnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 369g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	42.5% 24g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	124% 494μg	50% 200μg	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	309% 278mg	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	775% 116mg	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 Japanese Chestnuts	Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	661% 5.95mg	520% 4.68mg	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	192% 15.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	732% 17mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 767mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	102% 3484mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.22% 45g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Japanese Chestnuts vs Almonds:

• Dried Japanese Chestnuts have 3.9 times more Vitamin B1, 4.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 3 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Dried Japanese Chestnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Japanese Chestnuts vs Almonds:

• Dried Japanese Chestnuts have 1.3 times more Copper, 1.7 times more Manganese and 34 times more Sodium than Almonds.
• While Almonds contain 3.7 times more Calcium, 2.3 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Almonds have similar amounts of Iron, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Japanese Chestnuts have 10.3 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 40.3 times more Fat, 20.8 times more Saturated Fat, 42.8 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.