Comparing Nutrients in 500 calories Boiled White Beans VS Acorns

Weight per 500 calories

• Boiled White Beans: 360g
• Acorns: 129g

Raw Acorns have 2.8 times more energy per unit of mass than Boiled White Beans, which is high in comparison to other foods. Boiled White Beans having average energy density.

Discover which food has more nutrients per 500 calories - Boiled White Beans or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled White Beans	Acorns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	35% 5.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	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	59.6% 22.7g	NA	38g per day for Men 19-50 years
Protein	62.5% 35g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	52.5% 0.68mg	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	73% 291μg	28% 112μg	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	22.5% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Acorns	Recommended Dietary Allowance
Calcium	32.4% 324mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	89% 0.8mg	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	166% 13.3mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	75% 1.73mg	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	58% 406mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	NA	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	6.13% 227g	0.97% 36g	3700g per day for Men 19-50 years

Boiled White Beans VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Beans or Acorns?

Lets compare vitamin content per 500 calories of Boiled White Beans vs Acorns:

• 500 calories of Boiled White Beans have 2.9 times more Vitamin B1 and 2.6 times more Vitamin B9 than Acorns.
• While 500 kcal of Raw Acorns contain 4.7 times more Vitamin B3 and 2 times more Vitamin B6 than Boiled White Beans.
• Both Boiled White Beans and Acorns provide similar amounts of Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Boiled White Beans have insufficient amounts of Vitamin B3
• Both Boiled White Beans as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Boiled White Beans vs Acorns:

• 500 calories of Boiled White Beans have 6.1 times more Calcium, 1.3 times more Copper, 13 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium and 7.5 times more Zinc than Acorns.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Beans have 1.7 times more Carbohydrate and 4.4 times more Protein than Acorns.
• While 500 kcal of Raw Acorns contain 24.5 times more Fat, 12.2 times more Saturated Fat and 19.9 times more Omega 6 than Boiled White Beans.
• Both Boiled White Beans and Acorns offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled White Beans provide inadequate amounts of Omega 6