Comparing Nutrients in 1 pound Roasted Almonds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Acorns	6%	53%	41%

Macro Nutrients

	Roasted Almonds	Acorns	Recommended Dietary Allowance
Energy	94% 2712kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	142% 185g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	170% 95g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	29% 0.35mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Acorns	Recommended Dietary Allowance
Calcium	122% 1216mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Acorns per 1 lb

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

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

• 1 pound of Roasted Almonds has 10.1 times more Vitamin B2 and 2 times more Vitamin B3 than Acorns.
• While 1 lb of Raw Acorns contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds 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 Roasted Almonds vs Acorns:

• 1 pound of Roasted Almonds has 6.5 times more Calcium, 1.8 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Energy, 2.2 times more Fat, 1.3 times more Saturated Fat, 2.8 times more Omega 6 and 3.4 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 1.9 times more Carbohydrate than Dry Roasted Almonds.