Comparing Nutrients in 14 ounces Blanched Almonds VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Blanched Almonds	Dried Acorns	Recommended Dietary Allowance
Energy	80.7% 2342kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	164% 213g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	63% 0.76mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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	0% 0mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Acorns	Recommended Dietary Allowance
Calcium	94% 937mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds 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 Blanched Almonds vs Dried Acorns:

• 14 ounces of Blanched Almonds have 1.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 3 times more Vitamin B5, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Dried Acorns:

• 14 ounces of Blanched Almonds have 4.4 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus and 4.4 times more Zinc than Dried Acorns.
• Both Blanched Almonds and Dried Acorns contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.7 times more Fat, 2 times more Omega 6 and 2.6 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dried Acorns offer comparable quantities of Energy and Saturated Fat per 14 ounces.