Comparing Nutrients in 7 ounces Almond paste VS Peeled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	31.3% 909kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	99% 72g	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	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	32% 18g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	53.7% 0.7mg	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	36.2% 145μg	28.8% 115μg	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	0.22% 0.2mg	88.6% 79.8mg	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	179% 27mg	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

	Almond paste	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	34% 341mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	92% 0.83mg	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	39.7% 3.18mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	29% 0.67mg	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	73% 512mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Peeled European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Peeled European Chestnuts:

• 7 ounces of Almond paste have 25.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B5, 9.8 times more Vitamin B6 and 402 times more Vitamin C than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Almond paste as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Peeled European Chestnuts:

• 7 ounces of Almond paste have 9.1 times more Calcium, 1.7 times more Iron, 4.3 times more Magnesium, 2.5 times more Manganese, 6.8 times more Phosphorus and 3 times more Zinc than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.5 times more Potassium than Almond paste.
• Both Almond paste and Peeled European Chestnuts contain similar levels of Copper per seven ounces.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 2.3 times more Energy, 22.2 times more Fat, 11.2 times more Saturated Fat, 3.8 times more Omega 3, 12.7 times more Omega 6 and 5.5 times more Protein than Peeled European Chestnuts.
• Both Almond paste and Peeled European Chestnuts offer comparable quantities of Carbohydrate per seven ounces.