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

Macros Ratio

	Protein	Fat	Carbs
Peeled European Chestnuts	3%	6%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peeled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	13.4% 389kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	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	5.78% 3.23g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Peeled 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% 0.29mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	28.8% 115μg	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	88.6% 79.8mg	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	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

	Peeled European Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	23.3% 1.87mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	10.8% 75.4mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	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	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled European Chestnuts VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Peeled European Chestnuts versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Peeled European Chestnuts have 1.6 times more Vitamin B1, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 48.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Peeled Raw European Chestnuts.
• 7 ounces of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Peeled Raw European Chestnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Oil Roasted Almonds contain 15.3 times more Calcium, 2.3 times more Copper, 3.9 times more Iron, 9.1 times more Magnesium, 7.3 times more Manganese, 12.3 times more Phosphorus, 1.4 times more Potassium and 6.3 times more Zinc than Peeled Raw European Chestnuts.
• 7 ounces of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peeled European Chestnuts have more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 3.1 times more Energy, 44.1 times more Fat, 17.9 times more Saturated Fat, 30.7 times more Omega 6 and 13 times more Protein than Peeled Raw European Chestnuts.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3