Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	53% 1540kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	128% 41g	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	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	413% 537g	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	145% 81g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	124% 1.5mg	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	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	535% 6.95mg	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	288% 1150μg	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	Dried Acorns	Recommended Dietary Allowance
Calcium	31% 310mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	909% 8.2mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	593% 13.6mg	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% 7090mg	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	61% 6.7mg	11mg per day for Men 19-50 years
Water	16.6% 614g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Dried Acorns per 1 kg

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

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

• 1 kilogram of Japanese Chestnuts has 2.3 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.6 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Acorns provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Japanese Chestnuts has 1.4 times more Iron and 1.6 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Acorns contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 3.3 times more Energy, 59.3 times more Fat, 52.4 times more Saturated Fat, 49.2 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Raw Japanese Chestnuts.
• 1 kilogram of Japanese Chestnuts provide inadequate amounts of Omega 6