CALORIC DENSITY
Almonds
Chestnuts, chinese, raw
5.75
2.24
12061
12093
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 4g
Carbohydrates = 8g
Carbohydrates = 44g
Fat = 17g
Fat = 1g
Fiber = 4g
Fiber = 0g
Monounsaturated = 11g
Monounsaturated = 1g
Polyunsaturated = 4g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 7g 4g Carbohydrate 8g 44g Fiber 4g 0g Fat 17g 1g Monounsat. Fat 11g 1g Polyunsat. Fat 4g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 4%
Choline = 0%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 0%
Vitamin C = 43%
Vitamin E = 76%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 4% 0% Vitamin A 0% 1% Vitamin C 0% 43% Vitamin E 76% 0% Vitamin K 0% 0%
Almonds have significantly more Vitamins E than chestnuts. Chestnuts have significantly more Vitamins C than almonds. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E. Chestnuts are a good source of Vitamin B6, Magnesium, Iron. Chestnuts are a great source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 7%
Vitamin B1 = 14%
Vitamin B2 = 32%
Vitamin B2 = 15%
Vitamin B3 = 10%
Vitamin B3 = 6%
Vitamin B5 = 3%
Vitamin B5 = 10%
Vitamin B6 = 5%
Vitamin B6 = 33%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 7% 14% Vitamin B2 32% 15% Vitamin B3 10% 6% Vitamin B5 3% 10% Vitamin B6 5% 33% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 11%
Calcium = 18%
Calcium = 3%
Magnesium = 27%
Magnesium = 21%
Phosphorus = 29%
Phosphorus = 15%
Iron = 22%
Iron = 21%
Manganese = 35%
Manganese = 62%
Selenium = 2%
Selenium = 0%
Copper = 35%
Copper = 32%
Zinc = 11%
Zinc = 8%
Sodium 0% 0% Potasium 7% 11% Calcium 18% 3% Magnesium 27% 21% Phosphorus 29% 15% Iron 22% 21% Manganese 35% 62% Selenium 2% 0% Copper 35% 32% Zinc 11% 8%
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