Comparing Nutrients in 100 grams Almond paste VS Peeled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Peeled European Chestnuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	6.76% 196kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	2.6% 0.44g	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	34% 44g	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	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	27% 0.35mg	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	14.5% 58μg	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	44.7% 40.2mg	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	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	Peeled European Chestnuts	Recommended Dietary Allowance
Calcium	17% 172mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	46.4% 0.42mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	14.6% 0.34mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	14.2% 484mg	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	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Peeled European Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Almond paste vs Peeled European Chestnuts:

• 100 grams of Almond paste have 25.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Peeled European Chestnuts.
• While 100 g of Peeled Raw European Chestnuts contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B5, 9.8 times more Vitamin B6 and 402 times more Vitamin C than Almond paste.
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• 100 grams of Peeled European Chestnuts have insufficient amounts of Vitamin B2
• Both Almond paste as well as Peeled Raw European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Peeled European Chestnuts:

• 100 grams of Almond paste have 9.1 times more Calcium, 1.7 times more Iron, 4.3 times more Magnesium, 2.5 times more Manganese, 6.8 times more Phosphorus and 3 times more Zinc than Peeled European Chestnuts.
• While 100 g of Peeled Raw European Chestnuts contain 1.5 times more Potassium than Almond paste.
• Both Almond paste and Peeled European Chestnuts contain similar levels of Copper per 100 grams.
• 100 grams of Peeled European Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 2.3 times more Energy, 22.2 times more Fat, 11.2 times more Saturated Fat, 3.8 times more Omega 3, 12.7 times more Omega 6 and 5.5 times more Protein than Peeled European Chestnuts.
• Both Almond paste and Peeled European Chestnuts offer comparable quantities of Carbohydrate per 100 grams.