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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Peeled European Chestnuts	3%	6%	91%

Macro Nutrients

	Oil Roasted Almonds	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	67.4% 87.7g	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	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	15.2% 0.18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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% 0mg	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	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	28.2% 960mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	2.8% 103g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil Roasted Almonds have 48.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds 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 Oil Roasted Almonds vs Peeled European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 15.3 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 9.1 times more Magnesium, 7.3 times more Manganese, 12.3 times more Phosphorus, 1.4 times more Potassium and 6.3 times more Zinc than Peeled European Chestnuts.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 3.1 times more Energy, 44.1 times more Fat, 17.9 times more Saturated Fat, 30.7 times more Omega 6 and 13 times more Protein than Peeled European Chestnuts.
• While 7 oz of Peeled Raw European Chestnuts contain more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3