Comparing Nutrients in 100 grams Boiled Chinese Chestnuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Energy	5.28% 153kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	NA	28.7% 11g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	10.5% 0.14mg	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	11.5% 46μg	13.8% 55μg	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	27.4% 24.7mg	0% 0mg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Chestnuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	122% 1.1mg	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	12% 0.97mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	97% 2.23mg	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	9.43% 66mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Boiled and Steamed Chinese Chestnuts have 1.4 times more Vitamin B1, 2.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Steamed Chinese Chestnuts have 25.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 4.8 times more Magnesium, 2 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium and 5.5 times more Zinc than Boiled and Steamed Chinese Chestnuts.

Comparison of macro-nutrients per 100 grams:

• Boiled and Steamed Chinese Chestnuts have 1.9 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Energy, 69.1 times more Fat, 36.5 times more Saturated Fat, 73.1 times more Omega 6 and 7.3 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled and Steamed Chinese Chestnuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.