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

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	8.96% 260kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.82% 2.74g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	18% 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	19% 75.4μg	13.4% 53.6μg	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	59% 53mg	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	344% 51.5mg	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 European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	211% 1.9mg	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	43% 3.43mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	212% 4.9mg	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	28% 196mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3.66% 135g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Boiled and Steamed European Chestnuts have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.5 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Steamed European Chestnuts have 27 times more Sodium and 24.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 4.7 times more Phosphorus and 12.3 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts and Oil Roasted Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Steamed European Chestnuts have more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Energy, 40 times more Fat, 16.2 times more Saturated Fat, 27.8 times more Omega 6 and 10.6 times more Protein than Boiled and Steamed European Chestnuts.
• Both Boiled and Steamed European Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.