Comparing Nutrients in 500 calories Raw European ChestnutsVS Almonds

Weight per 500 calories

Raw European Chestnuts

235g

Almonds

86.4g

Almonds have 2.7 times more energy per unit of mass than Raw European Chestnuts, which is very high in comparison to other foods. Raw European Chestnuts having above average energy density.

Which food has more nutrients per 500 calories - Raw European Chestnuts or Almonds?

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Raw European Chestnutsvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.47%5.3g

Fat

44.5%43g

5.3 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%1g

Saturated Fat

10.3%3.3g

1 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.22g

Omega 3

0.16%0.003g

0.22 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.87g

Omega 6

62.6%10.6g

1.87 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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82.2%107g

Carbohydrate

14.3%18.6g

107 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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50%19g

Fiber

28.4%10.8g

19 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10%5.7g

Protein

32.6%18.3g

5.7 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw European Chestnutsvs Almonds

0.26%2.35μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.35 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.6%0.56mg

Vitamin B1

14.8%0.18mg

Thiamine

0.56 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.3%0.39mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.39 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.3%2.77mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.77 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.2 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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68%0.88mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.88 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.4%146μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

146 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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112%101mg

Vitamin C

0%0mg

Ascorbic acid

101 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw European Chestnutsvs Almonds

6.34%63.4mg

Calcium

23.2%232mg

63.4 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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117%1.05mg

Copper

99%0.89mg

1.05 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.6%2.37mg

Iron

40%3.2mg

2.37 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%75mg

Magnesium

55.5%233mg

75 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.23mg

Manganese

82%1.9mg

2.23 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31%218mg

Phosphorus

59.3%415mg

218 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.8%1216mg

Potassium

18.6%633mg

1216 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

6.44%3.54μg

NA μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7.04mg

Sodium

0.058%0.86mg

7.04 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.22mg

Zinc

24.5%2.7mg

1.22 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.1%114g

Water

0.1%3.8g

114 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw European Chestnuts vs Almonds:

Raw European Chestnuts have 3.2 times more Vitamin B1, 2.9 times more Vitamin B5, 7.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 2.5 times more Vitamin B2 than Raw European Chestnuts.
Both Raw European Chestnuts and Almonds have similar amounts of Vitamin B3 per 500 kcal.
Both Raw European Chestnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw European Chestnuts vs Almonds:

Raw European Chestnuts have 1.9 times more Potassium than Almonds.
While Almonds contain 3.7 times more Calcium, 1.4 times more Iron, 3.1 times more Magnesium, 1.9 times more Phosphorus and 2.2 times more Zinc than Raw European Chestnuts.
Both Raw European Chestnuts and Almonds have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw European Chestnuts have 86.1 times more Omega 3, 5.7 times more Carbohydrate and 1.8 times more Fiber than Almonds.
While Almonds contain 8.1 times more Fat, 3.3 times more Saturated Fat, 5.7 times more Omega 6 and 3.2 times more Protein than Raw European Chestnuts.
Both Raw European Chestnuts and Almonds have similar amounts of Energy per 500 kcal.
Both Raw European Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw European ChestnutsVS Peeled European ChestnutsAlmondsVS Peeled European ChestnutsRaw European ChestnutsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Raw European ChestnutsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw European Chestnuts or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: