Comparing Nutrients in 100 grams Oil Roasted Almonds VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Oil Roasted Almonds	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	21% 607kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	2.86% 0.49g	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	21.4% 27.8g	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	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled 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	7.67% 0.092mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	18% 0.23mg	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	9.5% 38μg	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	29.7% 26.7mg	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	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	29% 291mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	52.4% 0.47mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	37% 0.85mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	21% 715mg	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	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled European Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Boiled European Chestnuts:

• 100 grams of Oil Roasted Almonds have 7.5 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled European Chestnuts.
• While 100 g of Boiled and Steamed European Chestnuts contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 1.4 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 Boiled and Steamed European 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 Boiled European Chestnuts:

• 100 grams of Oil Roasted Almonds have 6.3 times more Calcium, 2 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 4.7 times more Phosphorus and 12.3 times more Zinc than Boiled European Chestnuts.
• Both Oil Roasted Almonds and Boiled European Chestnuts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 4.6 times more Energy, 40 times more Fat, 16.2 times more Saturated Fat, 27.8 times more Omega 6 and 10.6 times more Protein than Boiled European Chestnuts.
• While 100 g of Boiled and Steamed European Chestnuts contain more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3