Comparing Nutrients in 1 pound Dried Acorns VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Dried Acorns	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	79.6% 2309kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	292% 283g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	224% 38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	61.4% 80g	130g per day for Men 19-50 years
Sugars	NA	30.6% 22g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	NA	112% 42.6g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	216% 2.8mg	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	130% 522μg	100% 399μg	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	19% 17.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	462% 69.3mg	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

	Dried Acorns	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	24.5% 245mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	882% 7.94mg	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	59% 4.7mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	187% 785mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	1095% 25mg	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	66.7% 467mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Roasted Hazelnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Acorns vs Roasted Hazelnuts:

• 1 pound of Dried Acorns has 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 2.3 times more Vitamin B1 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Roasted Hazelnuts provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Roasted Hazelnuts:

• 1 lb of Dry Roasted Hazelnuts Or Filberts contains 2.3 times more Calcium, 2.1 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus and 3.7 times more Zinc than Dried Acorns.
• Both Dried Acorns and Roasted Hazelnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 3 times more Carbohydrate than Roasted Hazelnuts.
• While 1 lb of Dry Roasted Hazelnuts Or Filberts contains 1.3 times more Energy, 2 times more Fat, 1.4 times more Omega 6 and 1.9 times more Protein than Dried Acorns.
• Both Dried Acorns and Roasted Hazelnuts offer comparable quantities of Saturated Fat per one pound.