Comparing Nutrients in 1 kilogram Lentils VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Acorns	6%	53%	41%

Macro Nutrients

	Lentils	Acorns	Recommended Dietary Allowance
Energy	121% 3520kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	97% 31g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	NA	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 634g	313% 408g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	3.72% 2.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	NA	38g per day for Men 19-50 years
Protein	440% 246g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Lentils	Acorns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	428% 21.4mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	415% 5.4mg	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	1198% 4790μg	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	50% 45mg	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	32.7% 4.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Acorns	Recommended Dietary Allowance
Calcium	35% 350mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	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	814% 65mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	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	401% 2810mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Lentils VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Lentils versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lentils vs Acorns:

• 1 kilogram of Lentils has 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B9 and more Vitamin C than Acorns.
• Both Lentils and Acorns provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Lentils as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Lentils vs Acorns:

• 1 kilogram of Lentils has 1.2 times more Copper, 8.2 times more Iron, 3.6 times more Phosphorus, 1.3 times more Potassium and 6.4 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.3 times more Magnesium than Raw Lentils.
• Both Lentils and Acorns contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lentils has 1.6 times more Carbohydrate and 4 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 22.5 times more Fat, 20.1 times more Saturated Fat and 11.1 times more Omega 6 than Raw Lentils.
• Both Lentils and Acorns offer comparable quantities of Energy per one kilogram.