Comparing Nutrients in 1 pound Dried Japanese Chestnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Japanese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	284% 369g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	42.5% 24g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.6% 2.2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	47.5% 0.62mg	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	124% 494μg	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	661% 5.95mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	732% 17mg	440% 10mg	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	110% 767mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	102% 3484mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	10.3% 154mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.22% 45g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Japanese Chestnuts have 10.4 times more Vitamin B1, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Dried Japanese Chestnuts as well as Dry Roasted 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 Roasted Almonds:

• Dried Japanese Chestnuts have 1.7 times more Manganese and 11.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 2.4 times more Magnesium, 2.8 times more Phosphorus and 1.3 times more Zinc than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Dry Roasted Almonds have similar amounts of Copper, Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Japanese Chestnuts have 3.1 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 42.4 times more Fat, 22.4 times more Saturated Fat, 44.9 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.