Comparing Nutrients in 1 kilogram Acorns VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Acorns	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	133% 3870kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	271% 87g	32g per day for Men 19-50 years
Omega 3	NA	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	117% 153g	130g per day for Men 19-50 years
Sugars	NA	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	NA	247% 94g	38g per day for Men 19-50 years
Protein	110% 61.5g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil-Roasted Peanuts	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	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	355% 4.6mg	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	300% 1200μg	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	8.9% 8mg	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	461% 69mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	41% 410mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	592% 5.33mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	802% 18.5mg	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	567% 3970mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil-Roasted Peanuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Oil-Roasted Peanuts:

• 1 kilogram of Acorns has 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 7.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Oil-Roasted Peanuts provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Acorns as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Oil-Roasted Peanuts:

• 1 kg of Oil-Roasted Peanuts no Salt contains 1.5 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium and 6.4 times more Zinc than Raw Acorns.
• Both Acorns and Oil-Roasted Peanuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 2.7 times more Carbohydrate than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 1.5 times more Energy, 2.2 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 6 and 4.6 times more Protein than Raw Acorns.