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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Oil Roasted Almonds	Dried European Chestnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	75.2% 42g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	101% 1.3mg	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	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	33% 29.8mg	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	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	143% 1.3mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.51% 18.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Dried 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 Dried European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 2.2 times more Vitamin B2 and 4.3 times more Vitamin B3 than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 3.2 times more Vitamin B1, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 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 Dried 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 Dried European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 4.3 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 1.9 times more Manganese, 2.7 times more Phosphorus, 2.3 times more Selenium and 8.8 times more Zinc than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 1.4 times more Potassium and 37 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.6 times more Energy, 12.4 times more Fat, 5 times more Saturated Fat, 8.6 times more Omega 6 and 3.3 times more Protein than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain more Omega 3 and 4.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried European Chestnuts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3