Comparing Nutrients in 100 grams Acorns VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	1.42% 1.38g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	2.86% 0.49g	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	21.4% 27.8g	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	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	18% 0.23mg	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	9.5% 38μg	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	29.7% 26.7mg	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	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	52.4% 0.47mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	37% 0.85mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.75% 28g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled European Chestnuts per 100 g

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

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

• 100 grams of Acorns have 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled European Chestnuts.
• While 100 g of Boiled and Steamed European Chestnuts contain 1.3 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• Both Acorns and Boiled European Chestnuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Boiled European Chestnuts:

• 100 grams of Acorns have 1.3 times more Copper, 1.6 times more Manganese and 2 times more Zinc than Boiled European Chestnuts.
• While 100 g of Boiled and Steamed European Chestnuts contain 2.2 times more Iron, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Acorns.
• Both Acorns and Boiled European Chestnuts contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 3 times more Energy, 17.3 times more Fat, 11.9 times more Saturated Fat, 9.4 times more Omega 6, 1.5 times more Carbohydrate and 3.1 times more Protein than Boiled European Chestnuts.