Comparing Nutrients in 100 grams Oil Roasted Almonds VS Dried Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Oil Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Energy	21% 607kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	0% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	12% 6.82g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	51.2% 0.67mg	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	6.75% 27μg	27.5% 110μg	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% 0mg	65% 58.5mg	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	173% 26mg	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

	Oil Roasted Almonds	Dried Chinese Chestnuts	Recommended Dietary Allowance
Calcium	29% 291mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	65.6% 0.59mg	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	46% 3.68mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	113% 2.6mg	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	66.6% 466mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Chinese Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Dried Chinese Chestnuts:

• 100 grams of Oil Roasted Almonds have 2.7 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried Chinese Chestnuts.
• While 100 g of Dried Chinese Chestnuts contain 2.8 times more Vitamin B1, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Dried Chinese Chestnuts:

• 100 grams of Oil Roasted Almonds have 10 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 3 times more Phosphorus and 2.2 times more Zinc than Dried Chinese Chestnuts.
• Both Oil Roasted Almonds and Dried Chinese Chestnuts contain similar levels of Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.7 times more Energy, 30.5 times more Fat, 15.8 times more Saturated Fat, 32.3 times more Omega 6 and 3.1 times more Protein than Dried Chinese Chestnuts.
• While 100 g of Dried Chinese Chestnuts contain more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3