Comparing Nutrients in 7 ounces Acorns VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Acorns	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	26.5% 768kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	15.4% 20g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	4.43% 0.058mg	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	43% 173μg	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	43.7% 39.3mg	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	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	13.2% 0.12mg	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	19.6% 1.57mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	22.5% 0.52mg	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	22.4% 157mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled Young Broadbeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Boiled Young Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Boiled Young Broadbeans:

• 7 ounces of Acorns have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 10.8 times more Vitamin B5, 18.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Young Broadbeans.
• While 7 oz of Boiled and Drained Young Broadbeans contain more Vitamin C than Raw Acorns.
• Both Acorns and Boiled Young Broadbeans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• 7 ounces of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Acorns as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Boiled Young Broadbeans:

• 7 ounces of Acorns have 2.3 times more Calcium, 10.4 times more Copper, 2 times more Magnesium, 5.1 times more Manganese and 2.8 times more Potassium than Boiled Young Broadbeans.
• While 7 oz of Boiled and Drained Young Broadbeans contain 1.9 times more Iron, more Sodium and 3 times more Water than Raw Acorns.
• Both Acorns and Boiled Young Broadbeans contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Boiled Young Broadbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 6.2 times more Energy, 47.7 times more Fat, 21.8 times more Saturated Fat, 38 times more Omega 6, 4 times more Carbohydrate and 1.3 times more Protein than Boiled Young Broadbeans.
• 7 ounces of Boiled Young Broadbeans provide inadequate amounts of Omega 6