Comparing Nutrients in 500 calories Oil Roasted Almonds VS Dried peeled European Chestnuts

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Dried peeled European Chestnuts: 136g

Oil Roasted Almonds have 1.6 times more energy per 100g than Dried peeled European Chestnuts. It has very high energy density when compared to other foods. Dried peeled European Chestnuts having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Dried peeled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Oil Roasted Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	81.7% 106g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	NA	38g per day for Men 19-50 years
Protein	31.2% 17.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	5.63% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	69.4% 0.9mg	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	5.56% 22.2μg	37.3% 149μg	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	22.7% 20.5mg	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	143% 21.4mg	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

	Oil Roasted Almonds	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	24% 240mg	8.67% 86.7mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	98% 0.88mg	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	38% 3.03mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	69.7% 1.6mg	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	55% 384mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	3.34% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.33% 12g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Dried Peeled European Chestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Dried peeled European Chestnuts?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Dried peeled European Chestnuts:

• 500 calories of Oil Roasted Almonds have 8.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 500 kcal of Dried peeled European Chestnuts contain 6.3 times more Vitamin B1, 6.5 times more Vitamin B5, 9.3 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Dried peeled European Chestnuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Dried peeled European Chestnuts:

• 500 calories of Oil Roasted Almonds have 2.8 times more Calcium, 2.3 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus and 5.3 times more Zinc than Dried peeled European Chestnuts.
• While 500 kcal of Dried peeled European Chestnuts contain 2.3 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried peeled European Chestnuts contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Dried peeled European Chestnuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 8.6 times more Fat, 3.5 times more Saturated Fat, 6 times more Omega 6 and 2.6 times more Protein than Dried peeled European Chestnuts.
• While 500 kcal of Dried peeled European Chestnuts contain more Omega 3 and 7.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried peeled European Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3