Comparing Nutrients in 100 grams Boiled European Chestnuts VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled European Chestnuts	6%	9%	85%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Boiled European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Energy	4.5% 131kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	42% 54.7g	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	3.57% 2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	53% 0.69mg	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	9.5% 38μg	28.5% 114μg	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	29.7% 26.7mg	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 European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Calcium	4.6% 46mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	68% 0.61mg	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	21.6% 1.73mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	75.8% 1.74mg	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% 99mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.16% 6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled European Chestnuts VS Acorn Flour per 100 g

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

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

• 100 grams of Boiled European Chestnuts have more Vitamin C than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Acorn Flour provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Acorn Flour have insufficient amounts of Vitamin C
• Both Boiled and Steamed European Chestnuts as well as Full fat Acorn Flour have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled European Chestnuts vs Acorn Flour:

• 100 grams of Boiled European Chestnuts have 1.4 times more Iron than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.3 times more Copper, 2 times more Magnesium, 2 times more Manganese and 2.6 times more Zinc than Boiled and Steamed European Chestnuts.
• Both Boiled European Chestnuts and Acorn Flour contain similar levels of Calcium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Full fat Acorn Flour contain 3.8 times more Energy, 21.9 times more Fat, 15.1 times more Saturated Fat, 11.9 times more Omega 6, 2 times more Carbohydrate and 3.7 times more Protein than Boiled and Steamed European Chestnuts.