Comparing Nutrients in 7 ounces Dried Acorns VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1010kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	28.7% 16g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	17.6% 0.23mg	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	57% 228μg	24.3% 97μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	226% 2.04mg	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	25.8% 2.06mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	158% 3.64mg	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	29% 204mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Blanched Almonds:

• 7 ounces of Dried Acorns have 3 times more Vitamin B5, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Blanched Almonds:

• 7 oz of Blanched Almonds contain 4.4 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus and 4.4 times more Zinc than Dried Acorns.
• Both Dried Acorns and Blanched Almonds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 2.9 times more Carbohydrate than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.7 times more Fat, 2 times more Omega 6 and 2.6 times more Protein than Dried Acorns.
• Both Dried Acorns and Blanched Almonds offer comparable quantities of Energy and Saturated Fat per seven ounces.