Comparing Nutrients in 1 pound Coconut Water VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Coconut Water	Dried Acorns	Recommended Dietary Allowance
Energy	2.97% 86kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	187% 243g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	5.83% 3.27g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	242% 3.15mg	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	3.4% 13.6μg	130% 522μg	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	12% 11mg	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	0% 0mg	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

	Coconut Water	Dried Acorns	Recommended Dietary Allowance
Calcium	11% 109mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	412% 3.7mg	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	16.4% 1.3mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	269% 6.2mg	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	13% 91mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.6% 431g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Dried Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut Water vs Dried Acorns:

• 1 pound of Coconut Water has more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 5 times more Vitamin B1, 2.7 times more Vitamin B2, 30.1 times more Vitamin B3, 21.9 times more Vitamin B5, 21.7 times more Vitamin B6 and 38.3 times more Vitamin B9 than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 pound of Dried Acorns have insufficient amounts of Vitamin C
• Both Coconut Water (liquid From Coconuts) as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Coconut Water vs Dried Acorns:

• 1 pound of Coconut Water has more Sodium and 18.8 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 2.3 times more Calcium, 20.5 times more Copper, 3.6 times more Iron, 3.3 times more Magnesium, 9.6 times more Manganese, 5.2 times more Phosphorus, 2.8 times more Potassium and 6.7 times more Zinc than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 26.8 times more Energy, 157.1 times more Fat, 23.2 times more Saturated Fat, 3026 times more Omega 6, 14.5 times more Carbohydrate and 11.3 times more Protein than Coconut Water (liquid From Coconuts).
• 1 pound of Coconut Water provide inadequate amounts of Energy, Omega 6 and Protein