Comparing Nutrients in 1 kilogram Peanuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Peanuts	Dried Acorns	Recommended Dietary Allowance
Energy	196% 5670kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	915% 156g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	413% 537g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	224% 85g	NA	38g per day for Men 19-50 years
Protein	461% 258g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	535% 6.95mg	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	600% 2400μg	288% 1150μg	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	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	555% 83.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Dried Acorns	Recommended Dietary Allowance
Calcium	92% 920mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	909% 8.2mg	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	573% 45.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	593% 13.6mg	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	537% 3760mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	NA	55μg per day for Men 19-50 years
Sodium	12% 180mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Dried Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Peanuts vs Dried Acorns:

• 1 kilogram of Peanuts has 4.3 times more Vitamin B1, 5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Dried Acorns.
• While 1 kg of Dried Acorns contains 2 times more Vitamin B6 than Raw Peanuts.
• Both Peanuts and Dried Acorns provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Peanuts as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Peanuts vs Dried Acorns:

• 1 kilogram of Peanuts has 1.7 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus and 4.9 times more Zinc than Dried Acorns.
• Both Peanuts and Dried Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanuts has 1.6 times more Fat, 1.5 times more Saturated Fat, 2.6 times more Omega 6 and 3.2 times more Protein than Dried Acorns.
• While 1 kg of Dried Acorns contains 3.3 times more Carbohydrate than Raw Peanuts.
• Both Peanuts and Dried Acorns offer comparable quantities of Energy per one kilogram.