Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oil Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	87% 113g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	17.3% 9.67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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% 0mg	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	245% 37mg	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

	Oil Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Chinese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds 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 Oil Roasted Almonds vs Dried Chinese Chestnuts:

• 5 ounces of Oil Roasted Almonds have 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain 2.8 times more Vitamin B1, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Dried Chinese Chestnuts:

• 5 ounces of Oil Roasted Almonds have 10 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3 times more Phosphorus and 2.2 times more Zinc than Dried Chinese Chestnuts.
• Both Oil Roasted Almonds and Dried Chinese Chestnuts contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Energy, 30.5 times more Fat, 15.8 times more Saturated Fat, 32.3 times more Omega 6 and 3.1 times more Protein than Dried Chinese Chestnuts.
• While 5 oz of Dried Chinese Chestnuts contain more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3