Comparing Nutrients in 5 ounces Roasted Japanese Chestnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Roasted Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	9.82% 285kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	49.2% 64g	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	7.5% 4.2g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	21% 83.6μg	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	44% 39.7mg	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

	Roasted Japanese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	37.2% 2.98mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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% 132mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Japanese Chestnuts VS Dried Acorns per 5 oz

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

• 5 ounces of Roasted Japanese Chestnuts have 3 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• While 5 oz of Dried Acorns contain 3.4 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Roasted Japanese Chestnuts.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Roasted 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 Roasted Japanese Chestnuts vs Dried Acorns:

• 5 ounces of Roasted Japanese Chestnuts have 2 times more Iron, 1.5 times more Manganese and 2.1 times more Zinc than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.5 times more Calcium, 1.3 times more Magnesium and 1.7 times more Potassium than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dried Acorns contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 2.5 times more Energy, 39.3 times more Fat, 34.6 times more Saturated Fat, 32.5 times more Omega 6 and 2.7 times more Protein than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Dried Acorns offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Roasted Japanese Chestnuts provide inadequate amounts of Omega 6