Comparing Nutrients in 5 ounces Dried Japanese Chestnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	17.6% 510kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	3.93% 0.051mg	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	38.6% 155μg	26% 103μg	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	97% 87mg	0.16% 0.14mg	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	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	10.2% 102mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	71.5% 0.64mg	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	60% 4.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	52.8% 1.2mg	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	34.2% 240mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	32% 1089mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	33% 3.64mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Japanese Chestnuts vs Almond paste:

• 5 ounces of Dried Japanese Chestnuts have 9.8 times more Vitamin B1, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 18.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 613 times more Vitamin C than Almond paste.
• Both Dried Japanese Chestnuts and Almond paste provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Dried Japanese Chestnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Japanese Chestnuts vs Almond paste:

• 5 ounces of Dried Japanese Chestnuts have 2.9 times more Copper, 2.1 times more Iron, 4.3 times more Manganese, 2.4 times more Potassium, 3.8 times more Sodium and 1.7 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 2.4 times more Calcium and 1.5 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Almond paste contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Japanese Chestnuts have 1.7 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Energy, 22.4 times more Fat, 14.4 times more Saturated Fat, 6.4 times more Omega 3, 19.4 times more Omega 6 and 1.7 times more Protein than Dried Japanese Chestnuts.
• 5 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6