Comparing Nutrients in 1 pound Acorns VS Dried Japanese Chestnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	60.5% 1755kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	284% 369g	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	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	230% 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	99% 395μg	124% 494μg	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	309% 278mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	661% 5.95mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	732% 17mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	102% 3484mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.22% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried Japanese Chestnuts per 1 lb

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

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

• 1 pound of Acorns has 1.5 times more Vitamin B5 than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 7.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Acorns and Dried Japanese Chestnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 lb of Dried Japanese Chestnuts contains 1.8 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 19.2 times more Fat, 17 times more Saturated Fat and 16 times more Omega 6 than Dried Japanese Chestnuts.
• While 1 lb of Dried Japanese Chestnuts contains 2 times more Carbohydrate than Raw Acorns.
• Both Acorns and Dried Japanese Chestnuts offer comparable quantities of Energy and Protein per one pound.
• 1 pound of Dried Japanese Chestnuts provide inadequate amounts of Omega 6