Comparing Nutrients in 14 ounces Great Northern Beans VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Great Northern Beans	Dried Acorns	Recommended Dietary Allowance
Energy	46.4% 1345kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	164% 213g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	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	211% 80g	NA	38g per day for Men 19-50 years
Protein	155% 86.8g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	212% 2.76mg	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	478% 1913μg	114% 456μg	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	23.4% 21mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Dried Acorns	Recommended Dietary Allowance
Calcium	69.5% 695mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	361% 3.25mg	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	271% 21.7mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	235% 5.4mg	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	253% 1774mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Great Northern Beans versus 14 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Great Northern Beans vs Dried Acorns:

• 14 ounces of Great Northern Beans have 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.2 times more Vitamin B9 and more Vitamin C than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.6 times more Vitamin B6 than Raw Great Northern Beans.
• Both Great Northern Beans and Dried Acorns provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Great Northern Beans as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Great Northern Beans vs Dried Acorns:

• 14 ounces of Great Northern Beans have 3.2 times more Calcium, 5.3 times more Iron, 2.3 times more Magnesium, 4.3 times more Phosphorus, 2 times more Potassium and 3.4 times more Zinc than Dried Acorns.
• Both Great Northern Beans and Dried Acorns contain similar levels of Copper and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Great Northern Beans have 2.7 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.5 times more Energy, 27.6 times more Fat, 11.5 times more Saturated Fat and 23 times more Omega 6 than Raw Great Northern Beans.
• Both Great Northern Beans and Dried Acorns offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Great Northern Beans provide inadequate amounts of Omega 6