Comparing Nutrients in 1 kilogram Acorns VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Acorns	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	133% 3870kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	NA	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	110% 61.5g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	41% 410mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	117% 13mg	11mg per day for Men 19-50 years
Water	7.54% 279g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled Common Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Boiled Common Cowpeas:

• 1 kilogram of Acorns has 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.3 times more Vitamin B6 than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 1.8 times more Vitamin B1 and 2.4 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Boiled Common Cowpeas:

• 1 kilogram of Acorns has 1.7 times more Calcium, 2.3 times more Copper, 2.8 times more Manganese and 1.9 times more Potassium than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 3.2 times more Iron, 2 times more Phosphorus and 2.5 times more Zinc than Raw Acorns.
• Both Acorns and Boiled Common Cowpeas contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3.3 times more Energy, 45 times more Fat, 22.5 times more Saturated Fat, 32.1 times more Omega 6 and 2 times more Carbohydrate than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 1.3 times more Protein than Raw Acorns.
• 1 kilogram of Boiled Common Cowpeas provide inadequate amounts of Omega 6