Comparing Nutrients in 1 pound Dry Roasted Walnuts with Salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Energy	101% 2917kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	284% 275g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	2408% 38.5g	NA	1.6g per day for Men 19-50 years
Omega 6	952% 162g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.3% 81g	142% 185g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	84.8% 32.2g	NA	38g per day for Men 19-50 years
Protein	116% 65g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	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	197% 2.36mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Calcium	32.2% 322mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	749% 6.74mg	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	146% 11.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	163% 685mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	NA	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	213% 1492mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Roasted Walnuts with Salt vs Acorns:

• 1 pound of Dry Roasted Walnuts with Salt has 4.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Acorns:

• 1 pound of Dry Roasted Walnuts with Salt has 1.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 5.8 times more Zinc than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Walnuts with Salt has 1.7 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 6 and 2.3 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 2.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.