Comparing Nutrients in 5 ounces Raw European ChestnutsVS Almonds

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Raw European Chestnutsvs Almonds

10.4%302kcal

Energy

28.3%821kcal

302 kcalvs821 kcal

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

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3.3%3.2g

Fat

73%70.8g

3.2 gvs70.8 g

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

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1.9%0.6g

Saturated Fat

17%5.4g

0.6 gvs5.4 g

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

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8.4%0.13g

Omega 3

0.27%0.004g

0.13 gvs0.004 g

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

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6.65%1.13g

Omega 6

103%17.5g

1.13 gvs17.5 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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49.7%64.6g

Carbohydrate

23.5%30.5g

64.6 gvs30.5 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 g

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

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Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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Glucose

%0.24g

NA gvs0.24 g

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

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Sucrose

%5.6g

NA gvs5.6 g

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

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30.2%11.5g

Fiber

46.6%17.7g

11.5 gvs17.7 g

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

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6.13%3.43g

Protein

53.5%30g

3.43 gvs30 g

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

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Vitamins

Raw European Chestnutsvs Almonds

0.16%1.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.4 μgvs0 μg

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

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28%0.34mg

Vitamin B1

24.2%0.29mg

Thiamine

0.34 mgvs0.29 mg

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

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18.3%0.24mg

Vitamin B2

124%1.6mg

Riboflavin

0.24 mgvs1.6 mg

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

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10.4%1.67mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs5.13 mg

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

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14.4%0.72mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.72 mgvs0.67 mg

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

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41%0.53mg

Vitamin B6

15%0.19mg

Pyridoxine

0.53 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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22%88μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

88 μgvs62.4 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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67.7%61mg

Vitamin C

0%0mg

Ascorbic acid

61 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

242%36.3mg

Tocopherols and Tocotrienols

NA mgvs36.3 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

3.83%38.3mg

Calcium

38%381mg

38.3 mgvs381 mg

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

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70.4%0.63mg

Copper

162%1.46mg

0.63 mgvs1.46 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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18%1.43mg

Iron

65.7%5.26mg

1.43 mgvs5.26 mg

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

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10.8%45.4mg

Magnesium

91%383mg

45.4 mgvs383 mg

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

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58.7%1.35mg

Manganese

134%3.1mg

1.35 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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19%132mg

Phosphorus

97%682mg

132 mgvs682 mg

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

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21.6%734mg

Potassium

30.6%1039mg

734 mgvs1039 mg

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

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Selenium

10.6%5.8μg

NA μgvs5.8 μg

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

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0.28%4.25mg

Sodium

0.094%1.4mg

4.25 mgvs1.4 mg

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

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6.7%0.74mg

Zinc

40.2%4.42mg

0.74 mgvs4.42 mg

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

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1.86%69g

Water

0.17%6.25g

69 gvs6.25 g

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

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Lets compare vitamin content per 5 ounces of Raw European Chestnuts vs Almonds:

Raw European Chestnuts have 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 6.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw European Chestnuts.
Both Raw European Chestnuts and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
Both Raw European Chestnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw European Chestnuts vs Almonds:

Raw European Chestnuts have 11 times more Water than Almonds.
While Almonds contain 10 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 8.4 times more Magnesium, 2.3 times more Manganese, 5.2 times more Phosphorus, 1.4 times more Potassium and 6 times more Zinc than Raw European Chestnuts.

Comparison of macro-nutrients per 5 ounces:

Raw European Chestnuts have 31.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
While Almonds contain 2.7 times more Energy, 22.1 times more Fat, 8.9 times more Saturated Fat, 15.4 times more Omega 6, 1.5 times more Fiber and 8.7 times more Protein than Raw European Chestnuts.
Both Raw European Chestnuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Raw European ChestnutsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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