Comparing Nutrients in 7 ounces Dried European Chestnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried European Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	25.6% 742kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	118% 153g	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	61% 23.2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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% 216μg	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	33% 29.8mg	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 European Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.3% 133mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	59% 4.72mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	49.6% 347mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Dried European Chestnuts have 1.5 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 times more Vitamin B2 and 4.1 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried European Chestnuts have 1.5 times more Potassium and 1.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.5 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Selenium and 8.5 times more Zinc than Dried European Chestnuts.

Comparison of macro-nutrients per 7 ounces:

• Dried European Chestnuts have 47 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 11.8 times more Fat, 4.7 times more Saturated Fat, 7.9 times more Omega 6 and 3.3 times more Protein than Dried European Chestnuts.
• Both Dried European Chestnuts and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Dried European Chestnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.