Comparing Nutrients in 5 ounces Acorns VS Walnuts

Macros Ratio

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

Macro Nutrients

	Acorns	Walnuts	Recommended Dietary Allowance
Energy	19% 549kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	NA	804% 13g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	NA	25% 9.5g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Walnuts	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	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Walnuts	Recommended Dietary Allowance
Calcium	5.8% 58mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Walnuts per 5 oz

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

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

• 5 ounces of Acorns have 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Walnuts.
• While 5 oz of English Walnuts contain 3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Acorns.
• Both Acorns and Walnuts provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Acorns as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Walnuts:

• 5 ounces of Acorns have 1.2 times more Potassium than Walnuts.
• While 5 oz of English Walnuts contain 2.4 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus and 6.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 3 times more Carbohydrate than Walnuts.
• While 5 oz of English Walnuts contain 1.7 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 8.3 times more Omega 6 and 2.5 times more Protein than Raw Acorns.