Comparing Nutrients in 5 ounces Boiled Chinese Chestnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Chestnuts	8%	4%	88%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Boiled Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	7.48% 217kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	1.48% 0.25g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	58.5% 76g	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	7.3% 4.1g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.85% 0.78mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	75.8% 0.99mg	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	16.3% 65.2μg	40.8% 163μg	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	39% 35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	1.7% 17mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	129% 1.16mg	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	17% 1.37mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	84% 1.93mg	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	13.4% 94mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Dried Acorns per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Chinese Chestnuts vs Dried Acorns:

• 5 ounces of Boiled Chinese Chestnuts have more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Chinese Chestnuts vs Dried Acorns:

• 5 oz of Dried Acorns contain 4.5 times more Calcium, 3.3 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Dried Acorns contain similar levels of Iron, Manganese and Zinc per five ounces.
• 5 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 3.3 times more Energy, 41.3 times more Fat, 36.5 times more Saturated Fat, 34.2 times more Omega 6, 1.6 times more Carbohydrate and 2.8 times more Protein than Boiled and Steamed Chinese Chestnuts.
• 5 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 6