Comparing Nutrients in 7 ounces Almond paste VS Raw European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Raw European Chestnuts	5%	10%	85%

Macro Nutrients

	Almond paste	Raw European Chestnuts	Recommended Dietary Allowance
Energy	31.3% 909kcal	14.6% 423kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	2.64% 0.84g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	69.5% 90g	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	42.3% 16g	38g per day for Men 19-50 years
Protein	32% 18g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Raw 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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	57.4% 0.75mg	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	30.8% 123μg	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	95% 85.3mg	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	Raw European Chestnuts	Recommended Dietary Allowance
Calcium	34% 341mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	99% 0.89mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	82% 1.9mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	30.2% 1028mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.6% 97g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Almond paste have 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 2.9 times more Vitamin B1, 4.5 times more Vitamin B5, 10.4 times more Vitamin B6 and 430 times more Vitamin C than Almond paste.
• Both Almond paste and Raw European Chestnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as 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 Raw European Chestnuts:

• 7 ounces of Almond paste have 6.4 times more Calcium, 1.6 times more Iron, 4.1 times more Magnesium, 2.8 times more Phosphorus and 2.8 times more Zinc than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 1.6 times more Potassium than Almond paste.
• Both Almond paste and Raw European Chestnuts contain similar levels of Copper and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 2.2 times more Energy, 12.3 times more Fat, 6.2 times more Saturated Fat, 2.1 times more Omega 3, 7 times more Omega 6 and 3.7 times more Protein than Raw European Chestnuts.
• While 7 oz of Raw European Chestnuts contain 1.7 times more Fiber than Almond paste.
• Both Almond paste and Raw European Chestnuts offer comparable quantities of Carbohydrate per seven ounces.