Comparing Nutrients in 7 ounces Acorns VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Acorns	Roasted Almonds	Recommended Dietary Allowance
Energy	26.5% 768kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Acorns	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Almonds per 7 oz

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

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

• 7 ounces of Acorns have 1.5 times more Vitamin B1, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 10.1 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 6.5 times more Calcium, 1.8 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.9 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.5 times more Energy, 2.2 times more Fat, 1.3 times more Saturated Fat, 2.8 times more Omega 6 and 3.4 times more Protein than Raw Acorns.