Comparing Nutrients in 1 pound Dried Acorns VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Dried Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	79.6% 2309kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	NA	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	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	65.6% 36.7g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	81.3% 1.06mg	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	130% 522μg	43% 172μg	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	135% 121mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	238% 2.14mg	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	59% 4.7mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	168% 3.87mg	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	66.7% 467mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.62% 23g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Boiled European Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Acorns vs Boiled European Chestnuts:

• 1 pound of Dried Acorns has 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains more Vitamin C than Dried Acorns.
• Both Dried Acorns and Boiled European Chestnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Boiled European Chestnuts:

• 1 pound of Dried Acorns has 1.7 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 2.7 times more Zinc than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.7 times more Iron than Dried Acorns.
• Both Dried Acorns and Boiled European Chestnuts contain similar levels of Calcium, Phosphorus and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 3.9 times more Energy, 22.8 times more Fat, 15.7 times more Saturated Fat, 12.4 times more Omega 6, 1.9 times more Carbohydrate and 4.1 times more Protein than Boiled European Chestnuts.