Comparing Nutrients in 100 grams Almond paste VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	26% 33.6g	130g per day for Men 19-50 years
Sugars	50% 36.3g	NA	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	12.6% 4.8g	NA	38g per day for Men 19-50 years
Protein	16% 9g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	21.6% 0.28mg	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	18.3% 73μg	11.5% 46μg	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	0.11% 0.1mg	27.4% 24.7mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 172mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	27.7% 0.25mg	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	20% 1.6mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	47.7% 1.1mg	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	37% 258mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.66% 61.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Chinese Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Boiled Chinese Chestnuts:

• 100 grams of Almond paste have 3.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 100 g of Boiled and Steamed Chinese Chestnuts contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B5, 7.8 times more Vitamin B6 and 247 times more Vitamin C than Almond paste.
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Boiled Chinese Chestnuts:

• 100 grams of Almond paste have 14.3 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 3.9 times more Phosphorus and 2.5 times more Zinc than Boiled Chinese Chestnuts.
• While 100 g of Boiled and Steamed Chinese Chestnuts contain 1.3 times more Manganese than Almond paste.
• Both Almond paste and Boiled Chinese Chestnuts contain similar levels of Potassium per 100 grams.
• 100 grams of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 3 times more Energy, 36.5 times more Fat, 23.5 times more Saturated Fat, 10.5 times more Omega 3, 31.5 times more Omega 6, 1.4 times more Carbohydrate and 3.1 times more Protein than Boiled Chinese Chestnuts.
• 100 grams of Boiled Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6