Comparing Nutrients in 100 grams Acorns VS Dried European Chestnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Dried European Chestnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	NA	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	9.24% 1.57g	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	59.5% 77.3g	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	30.8% 11.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried European 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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	51% 0.66mg	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	27.3% 109μg	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	16.7% 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

	Acorns	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	72.2% 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	9.88% 0.79mg	29.8% 2.38mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	56.5% 1.3mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	29% 986mg	3400mg per day for Men 19-50 years
Selenium	NA	3.27% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.26% 9.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried European Chestnuts per 100 g

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

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

• 100 grams of Acorns have 2.1 times more Vitamin B3 than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain 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 Raw Acorns.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dried European Chestnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Acorns have 1.5 times more Zinc than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain 1.6 times more Calcium, 3 times more Iron, 2.2 times more Phosphorus, 1.8 times more Potassium and more Sodium than Raw Acorns.
• Both Acorns and Dried European Chestnuts contain similar levels of Copper, Magnesium and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 5.4 times more Fat, 3.7 times more Saturated Fat and 2.9 times more Omega 6 than Dried European Chestnuts.
• While 100 g of Dried European Chestnuts contain 1.9 times more Carbohydrate than Raw Acorns.
• Both Acorns and Dried European Chestnuts offer comparable quantities of Energy and Protein per 100 grams.