Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Oil Roasted Almonds	Dried Acorns	Recommended Dietary Allowance
Energy	29.7% 860kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	58.5% 76g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	0% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	NA	38g per day for Men 19-50 years
Protein	53.7% 30g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	75.8% 0.99mg	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	9.57% 38.3μg	40.8% 163μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dried Acorns	Recommended Dietary Allowance
Calcium	41.2% 412mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	129% 1.16mg	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	65.2% 5.2mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	84% 1.93mg	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	94% 661mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Acorns per 5 oz

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

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

• 5 ounces of Oil Roasted Almonds have 5.1 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.6 times more Vitamin B1, 4.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Dried Acorns:

• 5 ounces of Oil Roasted Almonds have 5.4 times more Calcium, 3.5 times more Iron, 3.3 times more Magnesium, 1.8 times more Manganese, 4.5 times more Phosphorus and 4.6 times more Zinc than Dried Acorns.
• Both Oil Roasted Almonds and Dried Acorns contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Fat, 2.2 times more Omega 6 and 2.6 times more Protein than Dried Acorns.
• While 5 oz of Dried Acorns contain 3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dried Acorns offer comparable quantities of Energy and Saturated Fat per five ounces.