Comparing Nutrients in 7 ounces Boiled Chinese Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Energy	10.5% 304kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	62.2% 81g	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	10.2% 5.7g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	80.6% 1.05mg	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	23% 91μg	43% 173μg	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	54.5% 49mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	137% 1.23mg	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	24% 1.92mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	115% 2.65mg	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	18.7% 131mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Acorns per 7 oz

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

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

• 7 ounces of Boiled Chinese Chestnuts have more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Boiled Chinese Chestnuts have 1.2 times more Iron than Acorns.
• While 7 oz of Raw Acorns contain 3.4 times more Calcium, 2.5 times more Copper and 1.8 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 2.5 times more Energy, 31.4 times more Fat, 27.7 times more Saturated Fat, 26 times more Omega 6 and 2.1 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Chinese Chestnuts provide inadequate amounts of Omega 6