Comparing Nutrients in 5 ounces Chinese Chestnuts VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	11% 318kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	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	53.5% 69.6g	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	10.6% 5.95g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	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	24% 96μg	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	56.7% 51mg	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

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	25% 2mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	19.4% 136mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Dried Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Chinese Chestnuts vs Dried Acorns:

• 5 ounces of Chinese Chestnuts have more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw 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 Chinese Chestnuts vs Dried Acorns:

• 5 ounces of Chinese Chestnuts have 1.4 times more Iron and 1.3 times more Zinc than Dried Acorns.
• While 5 oz of Dried Acorns contain 3 times more Calcium, 2.3 times more Copper and 1.6 times more Potassium than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.
• 5 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 2.3 times more Energy, 28.3 times more Fat, 24.9 times more Saturated Fat, 23.5 times more Omega 6 and 1.9 times more Protein than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Chinese Chestnuts provide inadequate amounts of Omega 6