Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Japanese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Energy	53% 1540kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	420% 547g	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	40% 22.5g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	529% 6.88mg	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	118% 470μg	285% 1140μg	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	292% 263mg	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

	Japanese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Calcium	31% 310mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	679% 6.1mg	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	181% 14.5mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	758% 17.4mg	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	103% 720mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	16.6% 614g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Acorn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Japanese Chestnuts vs Acorn Flour:

• 1 kilogram of Japanese Chestnuts has 2.4 times more Vitamin B1 and more Vitamin C than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.6 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Acorn Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Full fat Acorn Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Japanese Chestnuts vs Acorn Flour:

• 1 kilogram of Japanese Chestnuts has 1.7 times more Zinc than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.4 times more Calcium, 2.2 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Acorn Flour contain similar levels of Copper, Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 3.3 times more Energy, 56.9 times more Fat, 50.3 times more Saturated Fat, 47.3 times more Omega 6, 1.6 times more Carbohydrate and 3.3 times more Protein than Raw Japanese Chestnuts.
• 1 kilogram of Japanese Chestnuts provide inadequate amounts of Omega 6