Comparing Nutrients in 100 grams Boiled Chinese Chestnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Energy	5.28% 153kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	NA	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	31.3% 40.8g	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	5.14% 2.88g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	40.6% 0.53mg	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	11.5% 46μg	21.8% 87μg	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	27.4% 24.7mg	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

	Boiled Chinese Chestnuts	Acorns	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	69% 0.62mg	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	12% 0.97mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	58% 1.34mg	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	9.43% 66mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.66% 61.6g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chinese Chestnuts VS Acorns per 100 g

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

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

• 100 grams of Boiled Chinese Chestnuts have more Vitamin C than Acorns.
• While 100 g of Raw Acorns contain 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Boiled and Steamed Chinese Chestnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Boiled Chinese Chestnuts have 1.2 times more Iron than Acorns.
• While 100 g of Raw Acorns contain 3.4 times more Calcium, 2.5 times more Copper and 1.8 times more Potassium than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 100 grams.
• 100 grams of Boiled Chinese Chestnuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Acorns contain 2.5 times more Energy, 31.4 times more Fat, 27.7 times more Saturated Fat, 26 times more Omega 6 and 2.1 times more Protein than Boiled and Steamed Chinese Chestnuts.
• Both Boiled Chinese Chestnuts and Acorns offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Chinese Chestnuts provide inadequate amounts of Omega 6