Comparing Nutrients in 100 grams Japanese Chestnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Energy	5.3% 154kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	12.6% 4.8g	38g per day for Men 19-50 years
Protein	4% 2.25g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.12% 0.21mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	2.77% 0.036mg	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	11.8% 47μg	18.3% 73μg	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	29.2% 26.3mg	0.11% 0.1mg	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	90% 13.5mg	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

	Japanese Chestnuts	Almond paste	Recommended Dietary Allowance
Calcium	3.1% 31mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	50.4% 0.45mg	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% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	37.2% 0.86mg	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	10.3% 72mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	9.68% 329mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Japanese Chestnuts versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Japanese Chestnuts vs Almond paste:

• 100 grams of Japanese Chestnuts have 4.2 times more Vitamin B1, 1.8 times more Vitamin B5, 7.9 times more Vitamin B6 and 263 times more Vitamin C than Almond paste.
• While 100 g of Almond paste contain 2.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Almond paste provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Japanese Chestnuts vs Almond paste:

• 100 grams of Japanese Chestnuts have 1.2 times more Copper and 1.9 times more Manganese than Almond paste.
• While 100 g of Almond paste contain 5.5 times more Calcium, 2.7 times more Magnesium, 3.6 times more Phosphorus and 1.3 times more Zinc than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Almond paste contain similar levels of Iron and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 3 times more Energy, 52.3 times more Fat, 33.7 times more Saturated Fat, 15.3 times more Omega 3, 45.3 times more Omega 6, 1.4 times more Carbohydrate and 4 times more Protein than Raw Japanese Chestnuts.
• 100 grams of Japanese Chestnuts provide inadequate amounts of Omega 3 and Omega 6