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

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.82% 285kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Oil Roasted Almonds	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	53% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	13% 0.17mg	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	21% 83.6μg	9.57% 38.3μg	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	44% 39.7mg	0% 0mg	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	245% 37mg	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

	Roasted Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	150% 1.35mg	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	37.2% 2.98mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	152% 3.5mg	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	19% 132mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Roasted Japanese Chestnuts have 4.9 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Japanese Chestnuts have 19 times more Sodium and 17.8 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.3 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 4.3 times more Magnesium, 5 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Oil Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Japanese Chestnuts have more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Energy, 69 times more Fat, 35.7 times more Saturated Fat, 72.7 times more Omega 6 and 7.1 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.