Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Energy	222% 6430kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	97% 31g	32g per day for Men 19-50 years
Omega 3	5308% 85g	NA	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	313% 408g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	187% 71g	NA	38g per day for Men 19-50 years
Protein	255% 143g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	406% 5.3mg	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	228% 910μg	218% 870μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Calcium	71% 710mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	690% 6.2mg	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	321% 25.7mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	NA	581% 13.4mg	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	470% 3290mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	429% 6430mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Acorns:

• 1 kilogram of Dry Roasted Walnuts with Salt has 4.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Dry Roasted Walnuts with Salt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Walnuts with Salt vs Acorns:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 5.8 times more Zinc than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 1.7 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 6 and 2.3 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 2.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.