Comparing Nutrients in 7 ounces Dried Acorns VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Dried Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	35% 1010kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	42.4% 55g	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	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	35.6% 0.46mg	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	19% 75.4μg	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	59% 53mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	104% 0.94mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	73.7% 1.7mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.66% 135g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Acorns have 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain more Vitamin C than Dried Acorns.
• Both Dried Acorns and Boiled European Chestnuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Acorns have 1.7 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 2.7 times more Zinc than Boiled European Chestnuts.
• While 7 oz of Boiled and Steamed European Chestnuts contain 1.7 times more Iron than Dried Acorns.
• Both Dried Acorns and Boiled European Chestnuts contain similar levels of Calcium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 3.9 times more Energy, 22.8 times more Fat, 15.7 times more Saturated Fat, 12.4 times more Omega 6, 1.9 times more Carbohydrate and 4.1 times more Protein than Boiled European Chestnuts.