Comparing Nutrients in 14 ounces Boiled Japanese Chestnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Energy	7.66% 222kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.6% 50g	124% 162g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	5.8% 3.25g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	161% 2.1mg	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	17% 67.5μg	86.3% 345μg	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% 37.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	274% 2.46mg	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	26.3% 2.1mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	231% 5.3mg	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	14.7% 103mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.23% 341g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Japanese Chestnuts VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Japanese Chestnuts versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Japanese Chestnuts vs Acorns:

• 14 ounces of Boiled Japanese Chestnuts have more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 2 times more Vitamin B2, 3.4 times more Vitamin B3, 9.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 5.1 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled Japanese Chestnuts and Acorns provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• 14 ounces of Acorns have insufficient amounts of Vitamin C
• Both Boiled and Steamed Japanese Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Japanese Chestnuts vs Acorns:

• 14 ounces of Boiled Japanese Chestnuts have 3.1 times more Water than Acorns.
• While 14 oz of Raw Acorns contain 3.7 times more Calcium, 3 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Boiled and Steamed Japanese Chestnuts.
• 14 ounces of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 6.9 times more Energy, 125.6 times more Fat, 110.8 times more Saturated Fat, 102.1 times more Omega 6, 3.2 times more Carbohydrate and 7.5 times more Protein than Boiled and Steamed Japanese Chestnuts.
• 14 ounces of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 6 and Protein