Comparing Nutrients in 7 ounces Dried Chinese Chestnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 720kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	17.6% 0.23mg	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	54.6% 218μg	24.3% 97μg	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	129% 116mg	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	314% 47mg	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

	Dried Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	226% 2.04mg	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	57% 4.54mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	158% 3.64mg	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	44% 308mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Chinese Chestnuts vs Blanched Almonds:

• Dried Chinese Chestnuts have more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B5, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Chinese Chestnuts vs Blanched Almonds:

• Dried Chinese Chestnuts have 1.4 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 3.1 times more Phosphorus, 3.8 times more Sodium and 2.1 times more Zinc than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Blanched Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Chinese Chestnuts have 11.3 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 29 times more Fat, 14.9 times more Saturated Fat, 29.5 times more Omega 6 and 3.1 times more Protein than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.