Comparing Nutrients in 5 ounces Acorns VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Almonds	14%	72%	14%

Macro Nutrients

	Acorns	Almonds	Recommended Dietary Allowance
Energy	19% 549kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Acorns	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	15.6% 62.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Almonds	Recommended Dietary Allowance
Calcium	5.8% 58mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	162% 1.46mg	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	14% 1.1mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 112mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Acorns vs Almonds:

• Raw Acorns have 1.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 2 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 9.6 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Acorns vs Almonds:

• Almonds contain 6.6 times more Calcium, 1.7 times more Copper, 4.7 times more Iron, 4.4 times more Magnesium, 1.6 times more Manganese, 6.1 times more Phosphorus, 1.4 times more Potassium and 6.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• Raw Acorns have 1.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 2.1 times more Fat, 2.7 times more Omega 6 and 3.4 times more Protein than Raw Acorns.
• Both Raw Acorns and Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Raw Acorns as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.