Comparing Nutrients in 5 ounces Acorns VS Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Acorns	Coconut Milk	Recommended Dietary Allowance
Energy	19% 549kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	94% 30g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	2.18% 0.37g	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	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	6.53% 4.73g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Acorns	Coconut Milk	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	3.6% 0.047mg	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	5.67% 22.7μg	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	4.4% 3.97mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Coconut Milk	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	42% 0.38mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	56.5% 1.3mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Coconut Milk per 5 oz

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

Lets compare vitamin content per 5 ounces of Acorns vs Coconut Milk:

• 5 ounces of Acorns have 4.3 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 16 times more Vitamin B6 and 5.4 times more Vitamin B9 than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin B2
• Both Raw Acorns as well as Raw Coconut Milk have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Coconut Milk:

• 5 ounces of Acorns have 2.6 times more Calcium, 2.3 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese and 2 times more Potassium than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 2.1 times more Iron, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Acorns.
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.7 times more Energy, 17.6 times more Omega 6, 7.4 times more Carbohydrate and 2.7 times more Protein than Coconut Milk.
• While 5 oz of Raw Coconut Milk contain 6.8 times more Saturated Fat than Raw Acorns.
• Both Acorns and Coconut Milk offer comparable quantities of Fat per five ounces.
• 5 ounces of Coconut Milk provide inadequate amounts of Omega 6