Comparing Nutrients in 7 ounces Almonds VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	124% 162g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	NA	38g per day for Men 19-50 years
Protein	75% 42g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	54% 216μg	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% 0mg	135% 122mg	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	339% 51mg	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

	Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	289% 2.6mg	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	92% 7.36mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	320% 7.36mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.53% 19.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Dried Japanese Chestnuts:

• Almonds have 3 times more Vitamin B2 than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 3.9 times more Vitamin B1, 4.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Dried Japanese Chestnuts have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Dried Japanese Chestnuts:

• Almonds have 3.7 times more Calcium, 2.3 times more Magnesium, 2.8 times more Phosphorus and 1.2 times more Zinc than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 1.3 times more Copper, 1.7 times more Manganese and 34 times more Sodium than Almonds.
• Both Almonds and Dried Japanese Chestnuts have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 40.3 times more Fat, 20.8 times more Saturated Fat, 42.8 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• While Dried Japanese Chestnuts contain 10.3 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dried Japanese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.