Comparing Nutrients in 5 ounces Dried European Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Dried European Chestnuts	Acorns	Recommended Dietary Allowance
Energy	18.3% 530kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	13.7% 4.4g	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	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	84.3% 110g	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	43.6% 16.6g	NA	38g per day for Men 19-50 years
Protein	16% 9.06g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	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	38.6% 155μg	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	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	Acorns	Recommended Dietary Allowance
Calcium	9.5% 95mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	42% 3.37mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	35.4% 248mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	22.5% 764mg	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	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.36% 13.4g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Acorns per 5 oz

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

• 5 ounces of Dried European Chestnuts have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Acorns.
• While 5 oz of Raw Acorns contain 2.1 times more Vitamin B3 than Dried European Chestnuts.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Dried 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 Dried European Chestnuts vs Acorns:

• 5 ounces of Dried European Chestnuts have 1.6 times more Calcium, 3 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium and more Sodium than Acorns.
• While 5 oz of Raw Acorns contain 1.5 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorns contain similar levels of Copper, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried European Chestnuts have 1.9 times more Carbohydrate than Acorns.
• While 5 oz of Raw Acorns contain 5.4 times more Fat, 3.7 times more Saturated Fat and 2.9 times more Omega 6 than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorns offer comparable quantities of Energy and Protein per five ounces.