Comparing Nutrients in 7 ounces Dried Japanese Chestnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Japanese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	84% 6.7mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	320% 7.36mg	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	48% 335mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	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	4.5% 67.5mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Dried Japanese Chestnuts have 4.2 times more Vitamin B1, 1.5 times more Vitamin B5, 5.7 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Japanese 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 Japanese Chestnuts vs Blanched Almonds:

• Dried Japanese Chestnuts have 1.3 times more Copper, 2 times more Manganese and 1.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 2.3 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Blanched Almonds have similar amounts of Iron, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Japanese Chestnuts have 7.8 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 42.4 times more Fat, 21.6 times more Saturated Fat, 42.9 times more Omega 6 and 4.1 times more Protein than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.