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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted European Chestnuts	5%	8%	87%

Macro Nutrients

	Oil Roasted Almonds	Roasted European Chestnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	4.5% 4.37g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	81% 105g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	29% 21g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	75.2% 42g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	76% 0.99mg	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	34.7% 139μg	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	57.3% 51.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted European Chestnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	112% 1mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	102% 2.34mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.33% 2.4μg	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	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	2.17% 80.3g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil Roasted Almonds have 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 51.9 times more Vitamin E than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B5, 4.2 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Roasted 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 Roasted European Chestnuts:

• 7 ounces of Oil Roasted Almonds have 10 times more Calcium, 1.9 times more Copper, 4 times more Iron, 8.3 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 3.4 times more Selenium and 5.4 times more Zinc than Roasted European Chestnuts.
• Both Oil Roasted Almonds and Roasted European Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.5 times more Energy, 25.1 times more Fat, 10.2 times more Saturated Fat, 17.4 times more Omega 6, 2.1 times more Fiber and 6.7 times more Protein than Roasted European Chestnuts.
• While 7 oz of Roasted European Chestnuts contain more Omega 3, 3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3