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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	31.4% 912kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	157% 205g	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	24% 13.5g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Oil 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	170% 2.04mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	67% 268μg	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	141% 127mg	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

	Roasted Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	119% 9.53mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	407% 9.37mg	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	60.3% 422mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	6.1% 226g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 4.9 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Japanese Chestnuts have 19 times more Sodium and 17.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 5 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Oil Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Japanese Chestnuts have more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Energy, 69 times more Fat, 35.7 times more Saturated Fat, 72.7 times more Omega 6 and 7.1 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.