Comparing Nutrients in 7 ounces Dried Acorns VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	35% 1010kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	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	70.6% 12g	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	82% 106g	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	28.7% 16g	17.8% 9.94g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	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	30% 4.77mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	57% 228μg	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

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	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	25.8% 2.06mg	59.3% 4.74mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	41.4% 1407mg	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	12% 1.33mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.48% 18g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Acorns 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 Dried Acorns vs Dried peeled European Chestnuts:

• 7 ounces of Dried Acorns 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 Dried Acorns.
• Both Dried Acorns and Dried peeled European Chestnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns 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 Dried Acorns vs Dried peeled European Chestnuts:

• 7 ounces of Dried Acorns have 1.3 times more Copper and 1.9 times more Zinc than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 2.3 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and more Sodium than Dried Acorns.
• Both Dried Acorns and Dried peeled European Chestnuts contain similar levels of Calcium, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 1.4 times more Energy, 8 times more Fat, 5.5 times more Saturated Fat, 4.4 times more Omega 6 and 1.6 times more Protein than Dried peeled European Chestnuts.
• While 7 oz of Dried peeled European Chestnuts contain 1.5 times more Carbohydrate than Dried Acorns.