Comparing Nutrients in 1 pound Acorns VS Boiled European Chestnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	60.5% 1755kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	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	123% 21g	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	142% 185g	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	50% 28g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	99% 395μg	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

	Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	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	44.8% 3.6mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	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	51% 358mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	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	21% 2.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.42% 127g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled European Chestnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Acorns vs Boiled European Chestnuts:

• 1 pound of Acorns has 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.3 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• Both Acorns and Boiled European Chestnuts provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Raw 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 Acorns vs Boiled European Chestnuts:

• 1 pound of Acorns has 1.3 times more Copper, 1.6 times more Manganese and 2 times more Zinc than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 2.2 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Acorns.
• Both Acorns and Boiled European Chestnuts contain similar levels of Calcium and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 3 times more Energy, 17.3 times more Fat, 11.9 times more Saturated Fat, 9.4 times more Omega 6, 1.5 times more Carbohydrate and 3.1 times more Protein than Boiled European Chestnuts.