Comparing Nutrients in 7 ounces Chinese Chestnuts VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	15.3% 445kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	82% 106g	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	15% 8.33g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	106% 1.38mg	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	33.7% 135μg	57% 228μg	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	79.4% 71.4mg	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

	Chinese Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	180% 1.62mg	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	35% 2.8mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	118% 2.7mg	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	27.2% 191mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.36% 87.2g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Chestnuts VS Dried Acorns per 7 oz

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

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

• 7 ounces of Chinese Chestnuts have more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Chinese Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Chinese Chestnuts have 1.4 times more Iron and 1.3 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 3 times more Calcium, 2.3 times more Copper and 1.6 times more Potassium than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns contain similar levels of Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Acorns contain 2.3 times more Energy, 28.3 times more Fat, 24.9 times more Saturated Fat, 23.5 times more Omega 6 and 1.9 times more Protein than Raw Chinese Chestnuts.
• Both Chinese Chestnuts and Dried Acorns offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Chinese Chestnuts provide inadequate amounts of Omega 6