Comparing Nutrients in 100 grams Acorns VS Roasted Chinese Chestnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	40.3% 52.4g	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	11% 6.15g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	33.6% 0.44mg	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	21.8% 87μg	18% 72μg	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	42.7% 38.4mg	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

	Acorns	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	43% 0.39mg	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	9.88% 0.79mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	74.3% 1.7mg	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	11.3% 79mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	14% 477mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	0.75% 28g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Chinese Chestnuts per 100 g

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

Lets compare vitamin content per 100 grams of Acorns vs Roasted Chinese Chestnuts:

• 100 grams of Acorns have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.3 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Roasted Chinese Chestnuts:

• 100 grams of Acorns have 2.2 times more Calcium and 1.6 times more Copper than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Raw Acorns.
• Both Acorns and Roasted Chinese Chestnuts contain similar levels of Potassium per 100 grams.
• 100 grams of Roasted Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 1.6 times more Energy, 20.1 times more Fat, 17.7 times more Saturated Fat, 16.7 times more Omega 6 and 1.4 times more Protein than Roasted Chinese Chestnuts.
• While 100 g of Roasted Chinese Chestnuts contain 1.3 times more Carbohydrate than Raw Acorns.
• 100 grams of Roasted Chinese Chestnuts provide inadequate amounts of Omega 6