Comparing Nutrients in 500 calories Acorns VS Walnuts

Weight per 500 calories

• Acorns: 129g
• Walnuts: 76.5g

English Walnuts have 1.7 times more energy per unit of mass than Raw Acorns, which is very high in comparison to other foods. Acorns having high energy density.

Discover which food has more nutrients per 500 calories - Acorns or Walnuts?

Macros Ratio

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

Macro Nutrients

	Acorns	Walnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	NA	434% 6.94g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	8.06% 10.5g	130g per day for Men 19-50 years
Sugars	NA	2.75% 2g	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	0.095% 0.069g	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	% 0.061g	g per day for Men 19-50 years
Sucrose	NA	% 1.86g	g per day for Men 19-50 years
Fiber	NA	13.5% 5.12g	38g per day for Men 19-50 years
Protein	14% 7.95g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Walnuts	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.085% 0.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	8.82% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	18.7% 75μg	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	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.72% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Walnuts	Recommended Dietary Allowance
Calcium	5.3% 53mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	135% 1.2mg	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	12.8% 1.02mg	28% 2.22mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.7% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	37.8% 265mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.53mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.084% 3.1g	3700g per day for Men 19-50 years

Acorns VS Walnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Walnuts?

Lets compare vitamin content per 500 calories of Acorns vs Walnuts:

• 500 calories of Acorns have 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Walnuts.
• While 500 kcal of English Walnuts contain 1.8 times more Vitamin B1 than Raw Acorns.
• 500 calories of Walnuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Acorns as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Acorns vs Walnuts:

• 500 calories of Acorns have 2.1 times more Potassium than Walnuts.
• While 500 kcal of English Walnuts contain 1.5 times more Copper, 2.2 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus and 3.6 times more Zinc than Raw Acorns.
• 500 calories of Acorns lack sufficient amounts of Zinc
• 500 calories of Walnuts lack sufficient amounts of Potassium
• Both Raw Acorns as well as English Walnuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 5 times more Carbohydrate than Walnuts.
• While 500 kcal of English Walnuts contain 1.6 times more Fat, 4.9 times more Omega 6 and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Walnuts offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate