Comparing Nutrients in 7 ounces Acorns VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Acorns	Glazed Walnuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	NA	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	NA	88% 63.8g	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	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	NA	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	NA	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	NA	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Glazed Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Glazed Walnuts:

• Both Raw Acorns and Glazed Walnuts have similar amounts of vitamins per 7 oz
• Both Raw Acorns as well as Glazed Walnuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Glazed Walnuts:

• 7 ounces of Acorns have 2.3 times more Potassium than Glazed Walnuts.
• While 7 oz of Glazed Walnuts contain 1.7 times more Calcium, 1.6 times more Iron and more Sodium than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Glazed Walnuts contain 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Protein than Raw Acorns.
• Both Acorns and Glazed Walnuts offer comparable quantities of Saturated Fat and Carbohydrate per seven ounces.