Comparing Nutrients in 5 ounces Acorns VS Roasted Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Japanese Chestnuts	6%	4%	90%

Macro Nutrients

	Acorns	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Energy	19% 549kcal	9.82% 285kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	49.2% 64g	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	15.6% 8.7g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	45.6% 0.59mg	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	31% 123μg	21% 83.6μg	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	44% 39.7mg	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	Roasted Japanese Chestnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	115% 1.03mg	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	14% 1.1mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	127% 2.93mg	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	16% 112mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	1.9% 70.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Japanese Chestnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Roasted Japanese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Roasted Japanese Chestnuts:

• 5 ounces of Acorns have 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 4 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Roasted Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Roasted Japanese Chestnuts:

• 5 ounces of Acorns have 1.3 times more Potassium than Roasted Japanese Chestnuts.
• While 5 oz of Roasted Japanese Chestnuts contain 2.7 times more Iron, 1.5 times more Manganese and 2.8 times more Zinc than Raw Acorns.
• Both Acorns and Roasted Japanese Chestnuts contain similar levels of Calcium, Copper, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.9 times more Energy, 29.8 times more Fat, 26.3 times more Saturated Fat, 24.7 times more Omega 6 and 2.1 times more Protein than Roasted Japanese Chestnuts.
• Both Acorns and Roasted Japanese Chestnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6