Comparing Nutrients in 5 ounces Acorn Flour VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Acorn Flour	Dried European Chestnuts	Recommended Dietary Allowance
Energy	24.5% 710kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.56g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.24g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	84.3% 110g	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	43.6% 16.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Dried European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	72.3% 0.94mg	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	40.4% 162μg	38.6% 155μg	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	23.6% 21.3mg	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

	Acorn Flour	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	102% 0.92mg	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	21.4% 1.7mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	80% 1.84mg	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	21% 146mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	41% 1398mg	3400mg per day for Men 19-50 years
Selenium	NA	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Dried European Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorn Flour versus 5 oz of Dried European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorn Flour vs Dried European Chestnuts:

• 5 ounces of Acorn Flour have 2.8 times more Vitamin B3 than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 2 times more Vitamin B1, 2.3 times more Vitamin B2 and more Vitamin C than Full fat Acorn Flour.
• Both Acorn Flour and Dried European Chestnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Acorn Flour have insufficient amounts of Vitamin C
• Both Full fat Acorn Flour as well as Dried European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorn Flour vs Dried European Chestnuts:

• 5 ounces of Acorn Flour have 1.5 times more Magnesium, 1.3 times more Manganese and 1.8 times more Zinc than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 1.6 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium and more Sodium than Full fat Acorn Flour.
• Both Acorn Flour and Dried European Chestnuts contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorn Flour have 1.3 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat and 3.7 times more Omega 6 than Dried European Chestnuts.
• While 5 oz of Dried European Chestnuts contain 1.4 times more Carbohydrate than Full fat Acorn Flour.
• Both Acorn Flour and Dried European Chestnuts offer comparable quantities of Protein per five ounces.