Comparing Nutrients in 1 kilogram Walnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Acorns	6%	53%	41%

Macro Nutrients

	Walnuts	Acorns	Recommended Dietary Allowance
Energy	226% 6540kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	97% 31g	32g per day for Men 19-50 years
Omega 3	5675% 91g	NA	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	313% 408g	130g per day for Men 19-50 years
Sugars	36% 26g	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	1.24% 0.9g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 24.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	NA	38g per day for Men 19-50 years
Protein	272% 152g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	284% 3.4mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Acorns	Recommended Dietary Allowance
Calcium	98% 980mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	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	364% 29mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	581% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Walnuts vs Acorns:

• 1 kilogram of Walnuts has 3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Acorns.
• While 1 kg of Raw Acorns contains 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than English Walnuts.
• Both Walnuts and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both English Walnuts 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 Walnuts vs Acorns:

• 1 kilogram of Walnuts has 2.4 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus and 6.1 times more Zinc than Acorns.
• Both Walnuts and Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 1.7 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 8.3 times more Omega 6 and 2.5 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 3 times more Carbohydrate than English Walnuts.