Comparing Nutrients in 7 ounces Dried Japanese Chestnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Japanese Chestnuts	6%	3%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	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	18.6% 10.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 216μg	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	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	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

	Dried Japanese Chestnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	84% 6.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	320% 7.36mg	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	48% 335mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	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	4.5% 67.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Japanese 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 Dried Japanese Chestnuts vs Oil Roasted Almonds:

• 7 ounces of Dried Japanese Chestnuts have 8.7 times more Vitamin B1, 2.1 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B2 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Japanese 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 Dried Japanese Chestnuts vs Oil Roasted Almonds:

• 7 ounces of Dried Japanese Chestnuts have 1.4 times more Copper, 1.5 times more Manganese and 34 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4 times more Calcium, 2.4 times more Magnesium and 2.8 times more Phosphorus than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Oil Roasted Almonds contain similar levels of Iron, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Japanese Chestnuts have 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 44.5 times more Fat, 23 times more Saturated Fat, 46.9 times more Omega 6 and 4 times more Protein than Dried Japanese Chestnuts.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 6
• Both Dried Japanese Chestnuts as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.