Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	42.4% 55g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled 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	15.2% 0.18mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	35.6% 0.46mg	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	13.4% 53.6μg	19% 75.4μg	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	59% 53mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	104% 0.94mg	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	91% 7.3mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	73.7% 1.7mg	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	132% 925mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	41.7% 1419mg	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	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Boiled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Boiled European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 7.5 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Boiled European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 6.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 4.7 times more Phosphorus and 12.3 times more Zinc than Boiled European Chestnuts.
• Both Oil Roasted Almonds and Boiled European Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 4.6 times more Energy, 40 times more Fat, 16.2 times more Saturated Fat, 27.8 times more Omega 6 and 10.6 times more Protein than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3