Comparing Nutrients in 1 kilogram Dried Acorns VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dried Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Energy	176% 5090kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	NA	655% 249g	38g per day for Men 19-50 years
Protein	145% 81g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	305% 3.97mg	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	288% 1150μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	54% 540mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	1222% 11mg	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	130% 10.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	435% 10mg	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	147% 1030mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Acorns vs California Red Kidney Beans:

• Dried Acorns have 1.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Acorns as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Acorns vs California Red Kidney Beans:

• Dried Acorns have 1.4 times more Manganese than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Calcium, 1.3 times more Copper, 9 times more Iron, 2 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium and 3.8 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 1 kilogram:

• Dried Acorns have 1.5 times more Energy, 125.6 times more Fat, 113.4 times more Saturated Fat and 112.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Protein than Dried Acorns.
• Both Dried Acorns and Raw California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Dried Acorns as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.