Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	10.5% 304kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	20.8% 0.27mg	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	23% 91μg	27.3% 109μg	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	54.5% 49mg	0% 0mg	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	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	242% 2.2mg	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	24% 1.92mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	193% 4.43mg	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	18.7% 131mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Steamed Chinese Chestnuts have 25.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium and 5.5 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 69.1 times more Fat, 36.5 times more Saturated Fat, 73.1 times more Omega 6 and 7.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.