Comparing Nutrients in 1 pound Acorns VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Acorns	Peanut Butter	Recommended Dietary Allowance
Energy	60.5% 1755kcal	92% 2667kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	135% 43g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	301% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	40.7% 29.5g	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% 0g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	NA	68% 26g	38g per day for Men 19-50 years
Protein	50% 28g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Acorns	Peanut Butter	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	373% 59.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	192% 2.5mg	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	99% 395μg	39.7% 159μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	180% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Peanut Butter	Recommended Dietary Allowance
Calcium	18.6% 186mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	44.8% 3.6mg	122% 9.8mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	193% 812mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	268% 6.17mg	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	51% 358mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	NA	333% 183μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	110% 12mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Peanut Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Acorns vs Peanut Butter:

• 1 pound of Acorns has 2.5 times more Vitamin B9 than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 7.2 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Peanut Butter provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Acorns as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Peanut Butter:

• 1 lb of Smooth Peanut Butter contains 1.3 times more Calcium, 2.7 times more Iron, 2.9 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Acorns.
• Both Acorns and Peanut Butter contain similar levels of Copper, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 1.7 times more Carbohydrate than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 1.5 times more Energy, 2.1 times more Fat, 3.1 times more Saturated Fat, 2.5 times more Omega 6 and 3.6 times more Protein than Raw Acorns.