Comparing Nutrients in 1 kilogram Acorns VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	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	270% 46g	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	313% 408g	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	110% 61.5g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	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	218% 870μg	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

	Acorns	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	41% 410mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	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	99% 7.9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	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	113% 790mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	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	46.4% 5.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	7.54% 279g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Acorns has 1.3 times more Vitamin B6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Acorns and California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Acorns has 1.3 times more Manganese than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.8 times more Calcium, 1.8 times more Copper, 11.8 times more Iron, 2.6 times more Magnesium, 5.1 times more Phosphorus, 2.8 times more Potassium and 5 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 95.4 times more Fat, 86.2 times more Saturated Fat and 85.1 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Carbohydrate and 4 times more Protein than Raw Acorns.
• Both Acorns and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6