Comparing Nutrients in 1 kilogram Soy Nuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Acorns	6%	53%	41%

Macro Nutrients

	Soy Nuts	Acorns	Recommended Dietary Allowance
Energy	155% 4490kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	97% 31g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	NA	1.6g per day for Men 19-50 years
Omega 6	633% 108g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	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	213% 81g	NA	38g per day for Men 19-50 years
Protein	774% 433g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	356% 4.27mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	308% 370μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Acorns	Recommended Dietary Allowance
Calcium	140% 1400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	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	494% 39.5mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	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	927% 6490mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.22% 8g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Acorns:

• 1 kilogram of Soy Nuts has 3.8 times more Vitamin B1, 6.4 times more Vitamin B2, 2.4 times more Vitamin B9 and more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dry-roasted Soybeans.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Dry-roasted Soybeans as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Acorns:

• 1 kilogram of Soy Nuts has 3.4 times more Calcium, 1.7 times more Copper, 5 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 8.2 times more Phosphorus, 2.5 times more Potassium and 9.4 times more Zinc than Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 2.3 times more Omega 6 and 7 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 1.4 times more Carbohydrate than Dry-roasted Soybeans.
• Both Soy Nuts and Acorns offer comparable quantities of Energy, Fat and Saturated Fat per one kilogram.