Comparing Nutrients in 1 pound Walnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Acorns	6%	53%	41%

Macro Nutrients

	Walnuts	Acorns	Recommended Dietary Allowance
Energy	102% 2966kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	44% 14g	32g per day for Men 19-50 years
Omega 3	2574% 41g	NA	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	142% 185g	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	0.56% 0.41g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	NA	38g per day for Men 19-50 years
Protein	123% 69g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Walnuts	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	129% 1.55mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	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	6.55% 5.9mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Acorns	Recommended Dietary Allowance
Calcium	44.5% 445mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	264% 6.06mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Acorns per 1 lb

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

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

• 1 pound of Walnuts has 3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Acorns.
• While 1 lb of Raw Acorns contains 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than English Walnuts.
• Both Walnuts and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both English Walnuts 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 Walnuts vs Acorns:

• 1 pound of Walnuts has 2.4 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus and 6.1 times more Zinc than Acorns.
• Both Walnuts and Acorns contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 1.7 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 8.3 times more Omega 6 and 2.5 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 3 times more Carbohydrate than English Walnuts.