Comparing Nutrients in 1 kilogram Boiled White Beans with Salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled White Beans with Salt	Acorns	Recommended Dietary Allowance
Energy	48% 1390kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	97% 31g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	313% 408g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	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	166% 63g	NA	38g per day for Men 19-50 years
Protein	174% 97g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	406% 5.3mg	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	203% 810μg	218% 870μg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Acorns	Recommended Dietary Allowance
Calcium	90% 900mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	690% 6.2mg	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	463% 37mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	581% 13.4mg	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	161% 1130mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	17% 631g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Beans with Salt versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Beans with Salt vs Acorns:

• 1 kg of Raw Acorns contains 2.6 times more Vitamin B2, 13.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Acorns provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled White Beans with Salt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Beans with Salt vs Acorns:

• 1 kilogram of Boiled White Beans with Salt has 2.2 times more Calcium, 4.7 times more Iron, 1.4 times more Phosphorus, more Sodium and 2.7 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 2.2 times more Copper and 2.1 times more Manganese than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Acorns contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans with Salt has 1.6 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 2.8 times more Energy, 68.2 times more Fat, 34.1 times more Saturated Fat, 55.4 times more Omega 6 and 1.6 times more Carbohydrate than Boiled White Beans with Salt.
• 1 kilogram of Boiled White Beans with Salt provide inadequate amounts of Omega 6