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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	2.3% 0.39g	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	57% 74.2g	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	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	47.6% 0.62mg	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	25.5% 102μg	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	60.5% 54.4mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	61% 0.55mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	105% 2.42mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	20% 676mg	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	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.54% 57g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Almonds have 8.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Roasted Chinese Chestnuts.
• While 5 oz of Roasted Chinese Chestnuts contain 1.6 times more Vitamin B1, 2.6 times more Vitamin B5, 3.7 times more Vitamin B6, 2.7 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 Roasted 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 Roasted Chinese Chestnuts:

• 5 ounces of Oil Roasted Almonds have 15.3 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Roasted Chinese Chestnuts.
• 5 ounces of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.5 times more Energy, 46.4 times more Fat, 24 times more Saturated Fat, 49.2 times more Omega 6 and 4.7 times more Protein than Roasted Chinese Chestnuts.
• While 5 oz of Roasted Chinese Chestnuts contain 3 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Roasted Chinese Chestnuts provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 in five ounces.