Comparing Nutrients in 5 ounces Dried Chinese Chestnuts VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Chinese Chestnuts	8%	4%	88%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Dried Chinese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Energy	17.7% 515kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	48.5% 8.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	59.6% 77.5g	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	17.3% 9.67g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried Chinese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	75% 0.98mg	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	39% 156μg	40.4% 162μg	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	92% 83mg	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

	Dried Chinese Chestnuts	Acorn Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	96% 0.87mg	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	40.6% 3.25mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	107% 2.47mg	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	31.4% 220mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	29.7% 1009mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.23% 8.5g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Chinese Chestnuts have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2 and more Vitamin C than Acorn Flour.
• While 5 oz of Full fat Acorn Flour contain 1.8 times more Vitamin B3 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Acorn Flour 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 Dried Chinese Chestnuts as well as Full fat Acorn Flour have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dried Chinese Chestnuts have 1.9 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.2 times more Zinc than Acorn Flour.
• While 5 oz of Full fat Acorn Flour contain 1.5 times more Calcium than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Acorn Flour contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Chinese Chestnuts have 1.5 times more Carbohydrate than Acorn Flour.
• While 5 oz of Full fat Acorn Flour contain 1.4 times more Energy, 16.7 times more Fat, 14.7 times more Saturated Fat and 13.9 times more Omega 6 than Dried Chinese Chestnuts.
• Both Dried Chinese Chestnuts and Acorn Flour offer comparable quantities of Protein per five ounces.