Comparing Nutrients in 5 ounces Japanese Chestnuts VS Almond paste

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	7.53% 218kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	38% 49.5g	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	5.7% 3.2g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	16.7% 66.6μg	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	41.4% 37.3mg	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

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	4.4% 44mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	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	25.7% 2.06mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	14.6% 102mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Japanese Chestnuts vs Almond paste:

• 5 ounces of Japanese Chestnuts have 4.2 times more Vitamin B1, 1.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 263 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 2.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Almond paste provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw 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 Japanese Chestnuts vs Almond paste:

• 5 ounces of Japanese Chestnuts have 1.2 times more Copper and 1.9 times more Manganese than Almond paste.
• While 5 oz of Almond paste contain 5.5 times more Calcium, 2.7 times more Magnesium, 3.6 times more Phosphorus and 1.3 times more Zinc than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Almond paste contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 3 times more Energy, 52.3 times more Fat, 33.7 times more Saturated Fat, 15.3 times more Omega 3, 45.3 times more Omega 6, 1.4 times more Carbohydrate and 4 times more Protein than Raw Japanese Chestnuts.
• 5 ounces of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6