Comparing Nutrients in 100 grams Roasted Chinese Chestnuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Chinese Chestnuts	8%	4%	88%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Energy	8.24% 239kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	NA	26% 9.9g	38g per day for Men 19-50 years
Protein	8% 4.5g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	8.85% 0.12mg	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% 72μg	12.3% 49μg	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	42.7% 38.4mg	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	158% 23.8mg	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

	Roasted Chinese Chestnuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	114% 1.03mg	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	18.8% 1.5mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	79.8% 1.84mg	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	14.6% 102mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	1.1% 40.2g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Roasted Chinese Chestnuts have 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B1, 7.9 times more Vitamin B2 and 2.3 times more Vitamin B3 than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Roasted Chinese Chestnuts have 8.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 12.4 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 4.7 times more Phosphorus, 1.4 times more Potassium, 4.8 times more Sodium and 3.2 times more Zinc than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts and Blanched Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Roasted Chinese Chestnuts have 7.5 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 44.1 times more Fat, 22.6 times more Saturated Fat, 45 times more Omega 6 and 4.8 times more Protein than Roasted Chinese Chestnuts.
• Both Roasted Chinese Chestnuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.