Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Energy	53% 1540kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	97% 31g	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	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	313% 408g	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	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	406% 5.3mg	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	218% 870μg	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	Acorns	Recommended Dietary Allowance
Calcium	31% 310mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	690% 6.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	581% 13.4mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	159% 5390mg	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	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	16.6% 614g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Acorns per 1 kg

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

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

• 1 kilogram of Japanese Chestnuts has 3.1 times more Vitamin B1, 1.4 times more Vitamin B2 and more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 3.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Acorns provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Japanese Chestnuts vs Acorns:

• 1 kilogram of Japanese Chestnuts has 1.8 times more Iron and 2.2 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.3 times more Calcium, 1.3 times more Magnesium and 1.6 times more Potassium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Acorns contain similar levels of Copper, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 2.5 times more Energy, 45 times more Fat, 39.8 times more Saturated Fat, 37.4 times more Omega 6 and 2.7 times more Protein than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Acorns offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Japanese Chestnuts provide inadequate amounts of Omega 6