Comparing Nutrients in 7 ounces Dried Acorns VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Dried Acorns	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	35% 1010kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	60.6% 19.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	23.4% 30.4g	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	NA	38g per day for Men 19-50 years
Protein	28.7% 16g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	13.6% 0.18mg	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	28.8% 115μg	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	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

	Dried Acorns	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	10.7% 107mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	151% 1.36mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	139% 3.2mg	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	29% 204mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Watermelon Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Acorns vs Watermelon Seed Kernels:

• 7 ounces of Dried Acorns have 2.7 times more Vitamin B5, 7.8 times more Vitamin B6 and 2 times more Vitamin B9 than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns and Watermelon Seed Kernels provide similar amounts of Vitamin B2 per seven ounces.
• Both Dried Acorns as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Watermelon Seed Kernels:

• 7 oz of Dried Watermelon Seed Kernels contain 7 times more Iron, 6.3 times more Magnesium, 7.3 times more Phosphorus, more Sodium and 15.3 times more Zinc than Dried Acorns.
• Both Dried Acorns and Watermelon Seed Kernels contain similar levels of Calcium, Copper, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 3.5 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.5 times more Fat, 2.4 times more Saturated Fat, 4.6 times more Omega 6 and 3.5 times more Protein than Dried Acorns.
• Both Dried Acorns and Watermelon Seed Kernels offer comparable quantities of Energy per seven ounces.