Comparing Nutrients in 1 kilogram Glazed Walnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Acorns	6%	53%	41%

Macro Nutrients

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Energy	172% 5000kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	368% 357g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	112% 35.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 476g	313% 408g	130g per day for Men 19-50 years
Sugars	443% 321g	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	95% 36g	NA	38g per day for Men 19-50 years
Protein	148% 82.8g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	218% 870μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Calcium	71% 710mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	NA	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	161% 13mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	113% 790mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	297% 4460mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Glazed 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 Glazed Walnuts vs Acorns:

• Both Glazed Walnuts and Raw Acorns have similar amounts of vitamins per 1 kg
• Both Glazed Walnuts as well as Raw Acorns have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Glazed Walnuts vs Acorns:

• 1 kilogram of Glazed Walnuts has 1.7 times more Calcium, 1.6 times more Iron and more Sodium than Acorns.
• While 1 kg of Raw Acorns contains 2.3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Glazed Walnuts has 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Protein than Acorns.
• Both Glazed Walnuts and Acorns offer comparable quantities of Saturated Fat and Carbohydrate per one kilogram.