Comparing Nutrients in 500 calories Oil Roasted Almonds VS Peeled European Chestnuts

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Peeled European Chestnuts: 255g

Oil Roasted Almonds have 3.1 times more energy per 100g than Peeled European Chestnuts. It has very high energy density when compared to other foods. Peeled Raw European Chestnuts having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Oil Roasted Almonds	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	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.45% 0.14g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	6.6% 1.12g	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	86.7% 113g	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	7.43% 4.16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	3.14% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	69% 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% 148μg	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	114% 103mg	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	24% 240mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	118% 1.07mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	37.3% 0.86mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	36.3% 1235mg	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	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.6% 133g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Peeled European Chestnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Almonds have 15.8 times more Vitamin B2 than Peeled European Chestnuts.
• While 500 kcal of Peeled Raw European Chestnuts contain 4.8 times more Vitamin B1, 6.4 times more Vitamin B5, 9.2 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peeled European Chestnuts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Peeled Raw 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 Peeled European Chestnuts:

• 500 calories of Oil Roasted Almonds have 4.9 times more Calcium, 1.3 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus and 2 times more Zinc than Peeled European Chestnuts.
• While 500 kcal of Peeled Raw European Chestnuts contain 1.4 times more Copper and 2.1 times more Potassium than Oil Roasted Almonds.
• 500 calories of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 14.3 times more Fat, 5.8 times more Saturated Fat, 9.9 times more Omega 6 and 4.2 times more Protein than Peeled European Chestnuts.
• While 500 kcal of Peeled Raw European Chestnuts contain 7.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Peeled European Chestnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Peeled European Chestnuts provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Almonds as well as Peeled Raw European Chestnuts provide inadequate amounts of Omega 3 in 500 calories.