Comparing Nutrients in 5 ounces Boiled European Chestnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled European Chestnuts	Acorns	Recommended Dietary Allowance
Energy	6.4% 186kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	44.4% 57.8g	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	5.06% 2.83g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.48% 1.04mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	57.6% 0.75mg	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	13.5% 54μg	31% 123μg	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	42% 38mg	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 European Chestnuts	Acorns	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	74.3% 0.67mg	98% 0.88mg	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	30.7% 2.45mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	82.4% 1.9mg	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	20% 140mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Acorns per 5 oz

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

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

• 5 ounces of Boiled European Chestnuts have 1.3 times more Vitamin B1 and more Vitamin C than Acorns.
• While 5 oz of Raw Acorns contain 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Acorns provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled European Chestnuts vs Acorns:

• 5 ounces of Boiled European Chestnuts have 2.2 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Acorns.
• While 5 oz of Raw Acorns contain 1.3 times more Copper, 1.6 times more Manganese and 2 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Acorns contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Acorns contain 3 times more Energy, 17.3 times more Fat, 11.9 times more Saturated Fat, 9.4 times more Omega 6, 1.5 times more Carbohydrate and 3.1 times more Protein than Boiled and Steamed European Chestnuts.