Comparing Nutrients in 7 ounces Acorns VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	80% 104g	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	21.8% 12.2g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	66.7% 0.87mg	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	43% 173μg	35.7% 143μg	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	84.7% 76.2mg	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

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	85.3% 0.77mg	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	19.6% 1.57mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	147% 3.4mg	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	22.4% 157mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Chinese Chestnuts per 7 oz

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

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

• 7 ounces of Acorns have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Roasted Chinese Chestnuts.
• While 7 oz of Roasted Chinese Chestnuts contain 1.3 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Roasted Chinese Chestnuts:

• 7 ounces of Acorns have 2.2 times more Calcium and 1.6 times more Copper than Roasted Chinese Chestnuts.
• While 7 oz of Roasted Chinese Chestnuts contain 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Acorns.
• Both Acorns and Roasted Chinese Chestnuts contain similar levels of Potassium per seven ounces.
• 7 ounces of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.6 times more Energy, 20.1 times more Fat, 17.7 times more Saturated Fat, 16.7 times more Omega 6 and 1.4 times more Protein than Roasted Chinese Chestnuts.
• While 7 oz of Roasted Chinese Chestnuts contain 1.3 times more Carbohydrate than Raw Acorns.
• 7 ounces of Roasted Chinese Chestnuts provide inadequate amounts of Omega 6