Comparing Nutrients in 7 ounces Roasted European Chestnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Roasted European Chestnuts	5%	8%	87%
Almond paste	8%	52%	40%

Macro Nutrients

	Roasted European Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	16.8% 486kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.37g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	73% 95g	130g per day for Men 19-50 years
Sugars	29% 21g	99% 72g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	25% 9.53g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted European Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	5.5% 0.071mg	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	34.7% 139μg	36.2% 145μg	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	57.3% 51.6mg	0.22% 0.2mg	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	6.6% 0.99mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted European Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	100% 0.9mg	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	22.6% 1.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	74% 1.7mg	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	30.3% 212mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted European Chestnuts VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted European Chestnuts vs Almond paste:

• 7 ounces of Roasted European Chestnuts have 3 times more Vitamin B1, 4.9 times more Vitamin B5, 13.8 times more Vitamin B6, 260 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 2.4 times more Vitamin B2 and 27.1 times more Vitamin E than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Almond paste provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Roasted European Chestnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted European Chestnuts vs Almond paste:

• 7 ounces of Roasted European Chestnuts have 1.4 times more Manganese and 1.9 times more Potassium than Almond paste.
• While 7 oz of Almond paste contain 5.9 times more Calcium, 1.8 times more Iron, 3.9 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Selenium and 2.6 times more Zinc than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Almond paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 1.9 times more Energy, 12.6 times more Fat, 6.4 times more Saturated Fat, 2.1 times more Omega 3, 7.2 times more Omega 6, 3.4 times more Sugars and 2.8 times more Protein than Roasted European Chestnuts.
• Both Roasted European Chestnuts and Almond paste offer comparable quantities of Carbohydrate and Fiber per seven ounces.