Comparing Nutrients in 7 ounces Japanese Chestnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	10.5% 306kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	23.3% 93μg	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	58% 52mg	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	NA	179% 27mg	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

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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	36% 2.88mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	20.4% 143mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.76% 28g	3700g per day for Men 19-50 years

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

• Raw Japanese Chestnuts have 4.2 times more Vitamin B1, 1.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 263 times more Vitamin C than Almond paste.
• While Almond paste contains 2.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Almond paste have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Japanese Chestnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Japanese Chestnuts vs Almond paste:

• Raw Japanese Chestnuts have 1.2 times more Copper, 1.9 times more Manganese and 4.4 times more Water than Almond paste.
• While Almond paste contains 5.5 times more Calcium, 2.7 times more Magnesium, 3.6 times more Phosphorus and 1.3 times more Zinc than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Almond paste have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almond paste contains 3 times more Energy, 52.3 times more Fat, 33.7 times more Saturated Fat, 15.3 times more Omega 3, 45.3 times more Omega 6, 1.4 times more Carbohydrate and 4 times more Protein than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.