Comparing Nutrients in 500 calories Almonds VS Roasted Chinese Chestnuts

Weight per 500 calories

• Almonds: 86.4g
• Roasted Chinese Chestnuts: 209g

Almonds have 2.4 times more energy per 100g than Roasted Chinese Chestnuts. It has very high energy density when compared to other foods. Roasted Chinese Chestnuts having above average energy density.

Which food has more nutrients per 500 calories - Almonds or Roasted Chinese Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.92% 0.063g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	84.3% 110g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	NA	38g per day for Men 19-50 years
Protein	32.6% 18.3g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	70.3% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	37.7% 151μg	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	89.3% 80.3mg	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	90% 0.81mg	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	40% 3.2mg	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	155% 3.57mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.56% 8.37mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	2.27% 84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Roasted Chinese Chestnuts:

• Almonds have 5.2 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.8 times more Vitamin B1, 3 times more Vitamin B5, 7.7 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Roasted Chinese Chestnuts have similar amounts of Vitamin B3 per 500 kcal.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Roasted Chinese Chestnuts:

• Almonds have 5.8 times more Calcium, 1.2 times more Magnesium, 1.9 times more Phosphorus and 1.4 times more Zinc than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.9 times more Manganese and 1.6 times more Potassium than Almonds.
• Both Almonds and Roasted Chinese Chestnuts have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 17.3 times more Fat, 9 times more Saturated Fat, 18.5 times more Omega 6 and 1.9 times more Protein than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 5.9 times more Carbohydrate than Almonds.
• Both Almonds and Roasted Chinese Chestnuts have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Roasted Chinese Chestnuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.