Comparing Nutrients in 14 ounces Dried Acorns VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Acorns	Brazilnuts	Recommended Dietary Allowance
Energy	69.7% 2020kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	57.4% 32g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	31% 0.4mg	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	114% 456μg	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Brazilnuts	Recommended Dietary Allowance
Calcium	21.4% 214mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	769% 6.9mg	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	51.6% 4.13mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	211% 4.85mg	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	58.4% 409mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Acorns vs Brazilnuts:

• 14 ounces of Dried Acorns have 4.4 times more Vitamin B2, 8.2 times more Vitamin B3, 5.1 times more Vitamin B5, 6.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.1 times more Vitamin B1 than Dried Acorns.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Acorns as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 3 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 4.6 times more Magnesium, 7 times more Phosphorus and 6.1 times more Zinc than Dried Acorns.
• Both Dried Acorns and Brazilnuts contain similar levels of Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 4.6 times more Carbohydrate than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.3 times more Energy, 2.1 times more Fat, 4 times more Saturated Fat, 4 times more Omega 6 and 1.8 times more Protein than Dried Acorns.