Comparing Nutrients in 7 ounces Dried Acorns VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Dried Acorns	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	35% 1010kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	51.4% 66.8g	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	NA	NA	38g per day for Men 19-50 years
Protein	28.7% 16g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	43% 0.56mg	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	57% 228μg	23% 91μg	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	54.5% 49mg	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

	Dried Acorns	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	55% 0.49mg	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	25.8% 2.06mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	95% 2.18mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Boiled Chinese Chestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Boiled Chinese Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Boiled Chinese Chestnuts:

• 7 ounces of Dried Acorns have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Chinese Chestnuts.
• While 7 oz of Boiled and Steamed Chinese Chestnuts contain more Vitamin C than Dried Acorns.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Boiled Chinese Chestnuts:

• 7 ounces of Dried Acorns have 4.5 times more Calcium, 3.3 times more Copper, 1.4 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Boiled Chinese Chestnuts.
• Both Dried Acorns and Boiled Chinese Chestnuts contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 3.3 times more Energy, 41.3 times more Fat, 36.5 times more Saturated Fat, 34.2 times more Omega 6, 1.6 times more Carbohydrate and 2.8 times more Protein than Boiled Chinese Chestnuts.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 6