Comparing Nutrients in 1 pound Hazelnuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Hazelnuts	Acorns	Recommended Dietary Allowance
Energy	98% 2849kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	44% 14g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	142% 185g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	116% 44g	NA	38g per day for Men 19-50 years
Protein	121% 68g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	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	128% 513μg	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	31.8% 28.6mg	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	454% 68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Acorns	Recommended Dietary Allowance
Calcium	51.7% 517mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	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	266% 21.3mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	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	188% 1315mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Hazelnuts VS Acorns per 1 lb

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

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

• 1 pound of Hazelnuts has 5.7 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin C than Acorns.
• Both Hazelnuts and Acorns provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Hazelnuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Hazelnuts vs Acorns:

• 1 pound of Hazelnuts has 2.8 times more Calcium, 2.8 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 4.6 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Zinc than Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hazelnuts has 1.6 times more Energy, 2.5 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Omega 6 and 2.4 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 2.4 times more Carbohydrate than Hazelnuts.