Comparing Nutrients in 7 ounces Acorn Flour VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Acorn Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	34.3% 994kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	61.7% 60g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	NA	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	120% 156g	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	26.5% 15g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	102% 1.32mg	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	56.6% 226μg	54.6% 218μg	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	0% 0mg	33.3% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Acorn Flour	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	144% 1.3mg	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% 2.4mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	102% 2.35mg	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	29% 204mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	58% 1967mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Dried peeled European Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorn Flour versus 7 oz of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorn Flour vs Dried peeled European Chestnuts:

• 7 ounces of Acorn Flour have 2.9 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 2.4 times more Vitamin B1 and more Vitamin C than Full fat Acorn Flour.
• Both Acorn Flour and Dried peeled European Chestnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Acorn Flour have insufficient amounts of Vitamin C
• Both Full fat Acorn Flour as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorn Flour vs Dried peeled European Chestnuts:

• 7 ounces of Acorn Flour have 1.5 times more Magnesium, 1.5 times more Manganese and 1.8 times more Zinc than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 1.5 times more Calcium, 2 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and more Sodium than Full fat Acorn Flour.
• Both Acorn Flour and Dried peeled European Chestnuts contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorn Flour have 1.4 times more Energy, 7.7 times more Fat, 5.3 times more Saturated Fat, 4.2 times more Omega 6 and 1.5 times more Protein than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 1.4 times more Carbohydrate than Full fat Acorn Flour.