Comparing Nutrients in 7 ounces Dried Acorns VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Dried Acorns	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	35% 1010kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	101% 1.3mg	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% 216μg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Dried Japanese Chestnuts per 7 oz

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

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

• 7 ounces of Dried Acorns have 2 times more Vitamin B5 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 5.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Dried Japanese Chestnuts provide similar amounts of 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 Japanese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Dried Japanese Chestnuts:

• 7 oz of Dried Japanese Chestnuts contain 1.3 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, more Sodium and 3.8 times more Zinc than Dried Acorns.
• Both Dried Acorns and Dried Japanese Chestnuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 1.4 times more Energy, 25.3 times more Fat, 22.3 times more Saturated Fat, 21 times more Omega 6 and 1.5 times more Protein than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.5 times more Carbohydrate than Dried Acorns.
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 6