Comparing Nutrients in 5 ounces Almond paste VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	7.48% 217kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.85% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	30.6% 0.4mg	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	26% 103μg	16.3% 65.2μg	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	0.16% 0.14mg	39% 35mg	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	128% 19mg	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

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	39.2% 0.35mg	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	28.3% 2.27mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	67.6% 1.55mg	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	52.2% 366mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Boiled Chinese Chestnuts:

• 5 ounces of Almond paste have 3.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 5 oz of Boiled and Steamed Chinese Chestnuts contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6 and 247 times more Vitamin C than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Boiled Chinese Chestnuts:

• 5 ounces of Almond paste have 14.3 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus and 2.5 times more Zinc than Boiled Chinese Chestnuts.
• While 5 oz of Boiled and Steamed Chinese Chestnuts contain 1.3 times more Manganese than Almond paste.
• Both Almond paste and Boiled Chinese Chestnuts contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3 times more Energy, 36.5 times more Fat, 23.5 times more Saturated Fat, 10.5 times more Omega 3, 31.5 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Boiled Chinese Chestnuts.
• 5 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6