Comparing Nutrients in 100 grams Dried European Chestnuts VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Dried European Chestnuts	7%	11%	82%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Dried European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Energy	13% 374kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	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	59.5% 77.3g	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	30.8% 11.7g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Dried European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	27.3% 109μg	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	16.7% 15mg	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

	Dried European Chestnuts	Acorn Flour	Recommended Dietary Allowance
Calcium	6.7% 67mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	29.8% 2.38mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	25% 175mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	29% 986mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	3.27% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.45g	0.16% 6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Dried 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 Dried European Chestnuts vs Acorn Flour:

• 100 grams of Dried European Chestnuts have 2 times more Vitamin B1, 2.3 times more Vitamin B2 and more Vitamin C than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 2.8 times more Vitamin B3 than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorn Flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Acorn Flour have insufficient amounts of Vitamin C
• Both Dried 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 Dried European Chestnuts vs Acorn Flour:

• 100 grams of Dried European Chestnuts have 1.6 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 1.4 times more Potassium and more Sodium than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.5 times more Magnesium, 1.3 times more Manganese and 1.8 times more Zinc than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorn Flour contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried European Chestnuts have 1.4 times more Carbohydrate than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.3 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat and 3.7 times more Omega 6 than Dried European Chestnuts.
• Both Dried European Chestnuts and Acorn Flour offer comparable quantities of Protein per 100 grams.