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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oil Roasted Almonds	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	15.2% 0.18mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	19% 0.95mg	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	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	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	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	55.4% 6.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.53% 19.8g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil Roasted Almonds have 2.1 times more Vitamin B2 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 8.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Japanese Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Japanese 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 Japanese Chestnuts:

• 7 ounces of Oil Roasted Almonds have 4 times more Calcium, 2.4 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.4 times more Copper, 1.5 times more Manganese and 34 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Japanese Chestnuts contain similar levels of Iron, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Energy, 44.5 times more Fat, 23 times more Saturated Fat, 46.9 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 4.6 times more Carbohydrate than Oil Roasted Almonds.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 3 in seven ounces.