Comparing Nutrients in 7 ounces Dried European Chestnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Dried European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Energy	25.6% 742kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	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	118% 153g	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	61% 23.2g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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

	Dried European Chestnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	13.3% 133mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	59% 4.72mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	49.6% 347mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.27% 10g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Dried European Chestnuts have 2 times more Vitamin B1, 2.3 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.8 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Acorns 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 European Chestnuts as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried European Chestnuts have 1.2 times more Calcium, 2.3 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium and more Sodium than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.3 times more Copper and 1.9 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Dried Acorns contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have 1.4 times more Carbohydrate than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.4 times more Energy, 7.1 times more Fat, 4.9 times more Saturated Fat, 3.9 times more Omega 6 and 1.3 times more Protein than Dried European Chestnuts.