Comparing Nutrients in 100 grams Dried Acorns VS Dried peeled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Dried peeled European Chestnuts	5%	10%	85%

Macro Nutrients

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Energy	17.6% 509kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.17g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.05g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	60.3% 78.4g	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	14.5% 8.1g	8.95% 5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	51.2% 0.67mg	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	28.8% 115μg	27.5% 110μg	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	16.8% 15mg	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

	Dried Acorns	Dried peeled European Chestnuts	Recommended Dietary Allowance
Calcium	5.4% 54mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	72.6% 0.65mg	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	13% 1.04mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	51.4% 1.2mg	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	14.7% 103mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	21% 709mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Dried peeled European Chestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Dried Acorns versus 100 g of Dried peeled European Chestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Acorns vs Dried peeled European Chestnuts:

• 100 grams of Dried Acorns have 2.9 times more Vitamin B2 and 2.8 times more Vitamin B3 than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 2.4 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Dried peeled European Chestnuts provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Dried peeled European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Acorns vs Dried peeled European Chestnuts:

• 100 grams of Dried Acorns have 1.3 times more Copper and 1.9 times more Zinc than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 2.3 times more Iron, 1.3 times more Phosphorus, 1.4 times more Potassium and more Sodium than Dried Acorns.
• Both Dried Acorns and Dried peeled European Chestnuts contain similar levels of Calcium, Magnesium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Acorns have 1.4 times more Energy, 8 times more Fat, 5.5 times more Saturated Fat, 4.4 times more Omega 6 and 1.6 times more Protein than Dried peeled European Chestnuts.
• While 100 g of Dried peeled European Chestnuts contain 1.5 times more Carbohydrate than Dried Acorns.