Comparing Nutrients in 1 kilogram Oil-roasted Spanish Peanuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Acorns	Recommended Dietary Allowance
Energy	200% 5790kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	506% 490g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	236% 75.6g	97% 31g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	1000% 170g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 175g	313% 408g	130g per day for Men 19-50 years
Sugars	NA	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	234% 89g	NA	38g per day for Men 19-50 years
Protein	500% 280g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	933% 149mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	315% 1260μg	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	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	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

	Oil-roasted Spanish Peanuts	Acorns	Recommended Dietary Allowance
Calcium	100% 1000mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	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	285% 23mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1024% 23.6mg	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	553% 3870mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	228% 7760mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Acorns per 1 kg

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

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

• 1 kilogram of Oil-roasted Spanish Peanuts has 2.8 times more Vitamin B1, 8.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Acorns.
• While 1 kg of Raw Acorns contains 1.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts 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 Oil-roasted Spanish Peanuts vs Acorns:

• 1 kilogram of Oil-roasted Spanish Peanuts has 2.4 times more Calcium, 2.9 times more Iron, 2.7 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium and 3.9 times more Zinc than Acorns.
• Both Oil-roasted Spanish Peanuts and Acorns contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Spanish Peanuts has 1.5 times more Energy, 2.1 times more Fat, 2.4 times more Saturated Fat, 3.7 times more Omega 6 and 4.6 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 2.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.