Comparing Nutrients in 5 ounces Dried European Chestnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Dried European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	18.3% 530kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	84.3% 110g	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	43.6% 16.6g	NA	38g per day for Men 19-50 years
Protein	16% 9.06g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	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	38.6% 155μg	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	23.6% 21.3mg	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 European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	9.5% 95mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	42% 3.37mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	35.4% 248mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Dried Acorns per 5 oz

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

• 5 ounces of Dried European Chestnuts have 2 times more Vitamin B1, 2.3 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 2.8 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Acorns provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dried European Chestnuts have 1.2 times more Calcium, 2.3 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium and more Sodium than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.3 times more Copper and 1.9 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Acorns contain similar levels of Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried European Chestnuts have 1.4 times more Carbohydrate than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.4 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 3.9 times more Omega 6 and 1.3 times more Protein than Dried European Chestnuts.