Comparing Nutrients in 5 ounces Roasted Almonds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.4% 0.41g	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	88.8% 115g	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	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	72% 0.93mg	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	97% 87mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	38% 380mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	207% 1.86mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	229% 5.26mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	33% 3.64mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.38% 14g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 3.2 times more Vitamin B2 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 10.4 times more Vitamin B1, 1.5 times more Vitamin B5, 4.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Japanese Chestnuts have similar amounts of Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Almonds have 3.7 times more Calcium, 2.4 times more Magnesium, 2.8 times more Phosphorus and 1.3 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.7 times more Manganese and 11.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Japanese Chestnuts have similar amounts of Copper, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, 42.4 times more Fat, 22.4 times more Saturated Fat, 44.9 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.1 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.