Comparing Nutrients in 5 ounces Roasted Almonds VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Roasted Almonds	Dried European Chestnuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	84.3% 110g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	43.6% 16.6g	38g per day for Men 19-50 years
Protein	53% 29.7g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried 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	9.1% 0.11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	72.3% 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	19.5% 78μg	38.6% 155μg	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	23.6% 21.3mg	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	226% 34mg	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

	Roasted Almonds	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	38% 380mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	102% 0.92mg	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	66% 5.3mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	80% 1.84mg	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	95% 668mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	41% 1398mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried European Chestnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Dried European Chestnuts:

• 5 ounces of Roasted Almonds have 3.3 times more Vitamin B2 and 4.3 times more Vitamin B3 than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 3.8 times more Vitamin B1, 2.8 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Dried European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Dried European Chestnuts:

• 5 ounces of Roasted Almonds have 4 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus and 9.5 times more Zinc than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 1.4 times more Potassium and 12.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dried European Chestnuts contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.6 times more Energy, 11.8 times more Fat, 4.9 times more Saturated Fat, 8.2 times more Omega 6 and 3.3 times more Protein than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 18.8 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Dried European Chestnuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3