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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Oil Roasted Almonds	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	21% 607kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.26% 0.045g	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	9.72% 12.6g	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	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Japanese 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	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	7.85% 0.1mg	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	4.25% 17μg	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	10.6% 9.5mg	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	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	29% 291mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	22.7% 0.2mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	25% 0.58mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	3.5% 119mg	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	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.33% 86g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Boiled Japanese 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 Japanese Chestnuts:

• 100 grams of Oil Roasted Almonds have 13.2 times more Vitamin B2, 6.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled Japanese Chestnuts.
• While 100 g of Boiled and Steamed Japanese Chestnuts contain 1.4 times more Vitamin B1 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Japanese Chestnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 100 grams of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled and Steamed Japanese 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 Japanese Chestnuts:

• 100 grams of Oil Roasted Almonds have 26.5 times more Calcium, 4.7 times more Copper, 6.9 times more Iron, 15.2 times more Magnesium, 4.3 times more Manganese, 17.9 times more Phosphorus, 5.9 times more Potassium and 7.7 times more Zinc than Boiled Japanese Chestnuts.
• While 100 g of Boiled and Steamed Japanese Chestnuts contain 30.7 times more Water than Oil Roasted Almonds.
• 100 grams of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 10.8 times more Energy, 290.4 times more Fat, 150.3 times more Saturated Fat, 300.4 times more Omega 6, 1.4 times more Carbohydrate and 25.9 times more Protein than Boiled Japanese Chestnuts.
• 100 grams of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds as well as Boiled and Steamed Japanese Chestnuts provide inadequate amounts of Omega 3 in 100 grams.