Comparing Nutrients in 14 ounces Dried Japanese Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Dried Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Energy	49.3% 1429kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	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	249% 323g	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	37.2% 21g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	201% 2.6mg	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	108% 433μg	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	270% 243mg	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

	Dried Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Calcium	28.6% 286mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	579% 5.2mg	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	168% 13.4mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	640% 14.7mg	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	96% 671mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	89.7% 3048mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9% 135mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Japanese Chestnuts VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried 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 Dried Japanese Chestnuts vs Acorns:

• 14 ounces of Dried Japanese Chestnuts have 7.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 1.5 times more Vitamin B5 than Dried Japanese Chestnuts.
• 14 ounces of Acorns have insufficient amounts of Vitamin C
• Both Dried 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 Dried Japanese Chestnuts vs Acorns:

• 14 ounces of Dried Japanese Chestnuts have 1.8 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5 times more Zinc than Acorns.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Japanese Chestnuts have 2 times more Carbohydrate than Acorns.
• While 14 oz of Raw Acorns contain 19.2 times more Fat, 17 times more Saturated Fat and 16 times more Omega 6 than Dried Japanese Chestnuts.
• Both Dried Japanese Chestnuts and Acorns offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 6