Comparing Nutrients in 5 ounces Japanese Chestnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	7.53% 218kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	38% 49.5g	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	5.7% 3.2g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.6% 0.49mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	16.7% 66.6μg	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	41.4% 37.3mg	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

	Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	4.4% 44mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	88.5% 0.8mg	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	25.7% 2.06mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	14.6% 102mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.35% 87g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Dried Acorns per 5 oz

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

• 5 ounces of Japanese Chestnuts have 2.3 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.6 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Acorns provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Japanese Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Japanese Chestnuts have 1.4 times more Iron and 1.6 times more Zinc than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Dried Acorns contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 3.3 times more Energy, 59.3 times more Fat, 52.4 times more Saturated Fat, 49.2 times more Omega 6, 1.5 times more Carbohydrate and 3.6 times more Protein than Raw Japanese Chestnuts.
• 5 ounces of Japanese Chestnuts provide inadequate amounts of Omega 6