Comparing Nutrients in 1 pound Acorns VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	60.5% 1755kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	NA	46.8% 0.75g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	274% 356g	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	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	81.7% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	232% 3.02mg	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	125% 499μg	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	76% 68.5mg	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	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	329% 2.96mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	233% 5.37mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	132% 4495mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.1% 41g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Acorns has 2.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 3.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Acorns has 1.5 times more Zinc than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.6 times more Calcium, 3 times more Iron, 1.7 times more Phosphorus, 1.8 times more Potassium and more Sodium than Raw Acorns.
• Both Acorns and Dried peeled European Chestnuts contain similar levels of Copper, Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 6.1 times more Fat, 4.2 times more Saturated Fat, 3.3 times more Omega 6 and 1.2 times more Protein than Dried peeled European Chestnuts.
• While 1 lb of Dried peeled European Chestnuts contains 1.9 times more Carbohydrate than Raw Acorns.
• Both Acorns and Dried peeled European Chestnuts offer comparable quantities of Energy per one pound.