Comparing Nutrients in 1 kilogram Acorns VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Acorns	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	133% 3870kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	373% 119g	32g per day for Men 19-50 years
Omega 3	NA	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	NA	211% 80g	38g per day for Men 19-50 years
Protein	110% 61.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Macadamia Nuts	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	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	41% 410mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	633% 5.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	1320% 30.4mg	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	113% 790mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	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	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Macadamia Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Roasted Macadamia Nuts:

• 1 kilogram of Acorns has 1.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.7 times more Vitamin B9 than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 6.3 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Roasted Macadamia Nuts provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Raw Acorns as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Roasted Macadamia Nuts:

• 1 kilogram of Acorns has 1.5 times more Potassium than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 1.7 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus and 2.5 times more Zinc than Raw Acorns.
• Both Acorns and Roasted Macadamia Nuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3.5 times more Omega 6 and 3 times more Carbohydrate than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 1.9 times more Energy, 3.2 times more Fat, 3.9 times more Saturated Fat and 1.3 times more Protein than Raw Acorns.