Comparing Nutrients in 1 kilogram Acorns VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Small White Beans	25%	3%	72%

Macro Nutrients

	Acorns	Small White Beans	Recommended Dietary Allowance
Energy	133% 3870kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	NA	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	479% 623g	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	377% 211g	56g per day for Men 19-50 years

Vitamins

	Acorns	Small White 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	619% 7.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	338% 4.4mg	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	965% 3860μg	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	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	Small White Beans	Recommended Dietary Allowance
Calcium	41% 410mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	706% 6.35mg	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	966% 77.3mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	556% 12.8mg	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	636% 4450mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	454% 15420mg	3400mg per day for Men 19-50 years
Selenium	NA	233% 128μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	255% 28mg	11mg per day for Men 19-50 years
Water	7.54% 279g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Small White Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Small White Beans:

• 1 kilogram of Acorns has 1.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 6.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.4 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Small White Beans provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Acorns as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Small White Beans:

• 1 kg of Raw Small White Beans contains 4.2 times more Calcium, 9.8 times more Iron, 3 times more Magnesium, 5.6 times more Phosphorus, 2.9 times more Potassium and 5.5 times more Zinc than Raw Acorns.
• Both Acorns and Small White Beans contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 20.2 times more Fat, 10.2 times more Saturated Fat and 16.7 times more Omega 6 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 1.5 times more Carbohydrate and 3.4 times more Protein than Raw Acorns.
• Both Acorns and Small White Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Small White Beans provide inadequate amounts of Omega 6