Comparing Nutrients in 5 ounces Almond paste VS Dried Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	3.5% 0.59g	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	87% 113g	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	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	72.6% 0.94mg	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	39% 156μg	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	92% 83mg	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	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	93% 0.84mg	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	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	160% 3.7mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	30.3% 1029mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.34% 12.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Almond paste have 1.4 times more Vitamin B2 than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 3.2 times more Vitamin B1, 8 times more Vitamin B5, 18.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 585 times more Vitamin C than Almond paste.
• Both Almond paste and Dried Chinese Chestnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Dried 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 Dried Chinese Chestnuts:

• 5 ounces of Almond paste have 5.9 times more Calcium and 1.7 times more Phosphorus than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 1.3 times more Copper, 1.4 times more Iron, 3 times more Manganese and 2.3 times more Potassium than Almond paste.
• Both Almond paste and Dried Chinese Chestnuts contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 15.3 times more Fat, 9.9 times more Saturated Fat, 4.4 times more Omega 3, 13.3 times more Omega 6 and 1.3 times more Protein than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 1.7 times more Carbohydrate than Almond paste.