Comparing Nutrients in 5 ounces Almond paste VS Roasted European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Almond paste	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	6.47% 1.1g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	71% 51.4g	20.7% 15g	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	19% 7.23g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	54% 0.7mg	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	25% 99μg	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	41% 37mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	80% 0.72mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	72.7% 1.67mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.1% 1.7μg	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	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.55% 57.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted European Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Roasted European Chestnuts:

• 5 ounces of Almond paste have 2.4 times more Vitamin B2 and 27.1 times more Vitamin E than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 3 times more Vitamin B1, 4.9 times more Vitamin B5, 13.8 times more Vitamin B6, 260 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Roasted European Chestnuts provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Roasted European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Roasted European Chestnuts:

• 5 ounces of Almond paste have 5.9 times more Calcium, 1.8 times more Iron, 3.9 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Selenium and 2.6 times more Zinc than Roasted European Chestnuts.
• While 5 oz of Roasted European Chestnuts contain 1.4 times more Manganese and 1.9 times more Potassium than Almond paste.
• Both Almond paste and Roasted European Chestnuts contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.9 times more Energy, 12.6 times more Fat, 6.4 times more Saturated Fat, 2.1 times more Omega 3, 7.2 times more Omega 6, 3.4 times more Sugars and 2.8 times more Protein than Roasted European Chestnuts.
• Both Almond paste and Roasted European Chestnuts offer comparable quantities of Carbohydrate and Fiber per five ounces.