Comparing Nutrients in 7 ounces Dried European Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Dried European Chestnuts	Acorns	Recommended Dietary Allowance
Energy	25.6% 742kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	19.2% 6.16g	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	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	118% 153g	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	61% 23.2g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.8mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 216μg	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	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	Acorns	Recommended Dietary Allowance
Calcium	13.3% 133mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	59% 4.72mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	49.6% 347mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	57.5% 1957mg	31.5% 1070mg	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	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried European Chestnuts VS Acorns per 7 oz

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

• 7 ounces of Dried European Chestnuts have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 2.1 times more Vitamin B3 than Dried European Chestnuts.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Dried European Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried European Chestnuts have 1.6 times more Calcium, 3 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium and more Sodium than Acorns.
• While 7 oz of Raw Acorns contain 1.5 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorns contain similar levels of Copper, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried European Chestnuts have 1.9 times more Carbohydrate than Acorns.
• While 7 oz of Raw Acorns contain 5.4 times more Fat, 3.7 times more Saturated Fat and 2.9 times more Omega 6 than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorns offer comparable quantities of Energy and Protein per seven ounces.