Comparing Nutrients in 100 grams Almond paste VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	1.6% 0.28g	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	40.3% 52.4g	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	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	33.6% 0.44mg	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	18% 72μg	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	42.7% 38.4mg	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	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	17% 172mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	43% 0.39mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	74.3% 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	37% 258mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	14% 477mg	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	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.1% 40.2g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Almond paste have 4.6 times more Vitamin B2 than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.8 times more Vitamin B1, 5.2 times more Vitamin B5, 12.1 times more Vitamin B6 and 384 times more Vitamin C than Almond paste.
• Both Almond paste and Roasted Chinese Chestnuts provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Roasted 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 Roasted Chinese Chestnuts:

• 100 grams of Almond paste have 9.1 times more Calcium, 1.4 times more Magnesium, 2.5 times more Phosphorus and 1.6 times more Zinc than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 2 times more Manganese and 1.5 times more Potassium than Almond paste.
• Both Almond paste and Roasted Chinese Chestnuts contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 1.9 times more Energy, 23.3 times more Fat, 15 times more Saturated Fat, 6.6 times more Omega 3, 20.3 times more Omega 6 and 2 times more Protein than Roasted Chinese Chestnuts.
• Both Almond paste and Roasted Chinese Chestnuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Roasted Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6