Comparing Nutrients in 5 ounces Acorns VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Acorns	Dried Beechnuts	Recommended Dietary Allowance
Energy	19% 549kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	74.6% 0.97mg	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	31% 123μg	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	82.6% 1.9mg	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	16% 112mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Dried Beechnuts:

• 5 ounces of Acorns have 2.1 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.7 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Dried Beechnuts:

• 5 ounces of Acorns have 41 times more Calcium, more Magnesium, more Phosphorus and 1.4 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.1 times more Iron, 1.9 times more Potassium and more Sodium than Raw Acorns.
• Both Acorns and Dried Beechnuts contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.2 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.5 times more Energy, 2.1 times more Fat, 1.8 times more Saturated Fat and 4 times more Omega 6 than Raw Acorns.
• Both Acorns and Dried Beechnuts offer comparable quantities of Protein per five ounces.