Comparing Nutrients in 1 pound White Beans VS Acorns

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Acorns	6%	53%	41%

Macro Nutrients

	White Beans	Acorns	Recommended Dietary Allowance
Energy	52% 1510kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	44% 14g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	142% 185g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	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	181% 69g	NA	38g per day for Men 19-50 years
Protein	189% 106g	50% 28g	56g per day for Men 19-50 years

Vitamins

	White Beans	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	184% 2.4mg	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	440% 1760μg	99% 395μg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Acorns	Recommended Dietary Allowance
Calcium	109% 1089mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	313% 2.8mg	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	592% 47.4mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	264% 6.06mg	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	195% 1365mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of White Beans vs Acorns:

• 1 pound of White Beans has 3.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 4.5 times more Vitamin B9 than Acorns.
• While 1 lb of Raw Acorns contains 3.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw White Beans.
• Both White Beans and Acorns provide similar amounts of Vitamin B5 per one pound.
• Both Raw White Beans as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for White Beans vs Acorns:

• 1 pound of White Beans has 5.9 times more Calcium, 1.6 times more Copper, 13.2 times more Iron, 3.1 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium and 7.2 times more Zinc than Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Beans has 1.5 times more Carbohydrate and 3.8 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 28.1 times more Fat, 14.2 times more Saturated Fat and 23.2 times more Omega 6 than Raw White Beans.
• Both White Beans and Acorns offer comparable quantities of Energy per one pound.
• 1 pound of White Beans provide inadequate amounts of Omega 6