Comparing Nutrients in 1 kilogram Dried Acorns VS Boiled Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Dried Acorns	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Energy	176% 5090kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	97% 126g	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	145% 81g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	78.5% 1.02mg	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	288% 1150μg	42.5% 170μg	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	0% 0mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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 Acorns	Boiled Japanese Chestnuts	Recommended Dietary Allowance
Calcium	54% 540mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	227% 2.04mg	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	130% 10.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	250% 5.76mg	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	147% 1030mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	23.3% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Boiled Japanese Chestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Acorns versus 1 kg of Boiled Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Acorns vs Boiled Japanese Chestnuts:

• 1 kilogram of Dried Acorns has 2.6 times more Vitamin B2, 4.4 times more Vitamin B3, 12.5 times more Vitamin B5, 6.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Boiled Japanese Chestnuts.
• While 1 kg of Boiled and Steamed Japanese Chestnuts contains more Vitamin C than Dried Acorns.
• Both Dried Acorns and Boiled Japanese Chestnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Japanese Chestnuts have insufficient amounts of Vitamin B5
• Both Dried Acorns as well as Boiled and Steamed Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Acorns vs Boiled Japanese Chestnuts:

• 1 kilogram of Dried Acorns has 4.9 times more Calcium, 4 times more Copper, 2 times more Iron, 4.6 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 6 times more Potassium and 1.7 times more Zinc than Boiled Japanese Chestnuts.
• While 1 kg of Boiled and Steamed Japanese Chestnuts contains 17 times more Water than Dried Acorns.
• 1 kilogram of Boiled Japanese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 9.1 times more Energy, 165.3 times more Fat, 145.9 times more Saturated Fat, 134.5 times more Omega 6, 4.2 times more Carbohydrate and 9.9 times more Protein than Boiled Japanese Chestnuts.
• 1 kilogram of Boiled Japanese Chestnuts provide inadequate amounts of Energy, Omega 6 and Protein