Comparing Nutrients in 5 ounces Acorns VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Acorns	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	19% 549kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	93% 15.8g	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	24.3% 31.6g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	19.6% 0.26mg	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	20% 79.4μg	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	0.79% 0.71mg	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	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	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil Roasted Mixed Nuts no Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Acorns have 2.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.5 times more Vitamin B1, 4.1 times more Vitamin B2 and 1.3 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Acorns as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Oil Roasted Mixed Nuts no Peanuts:

• 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.6 times more Calcium, 2.9 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 5.7 times more Phosphorus and 9.1 times more Zinc than Raw Acorns.
• Both Acorns and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.8 times more Carbohydrate than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.6 times more Energy, 2.4 times more Fat, 2.9 times more Saturated Fat, 2.4 times more Omega 6 and 2.5 times more Protein than Raw Acorns.