Comparing Nutrients in 7 ounces Acorns VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Acorns	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	41% 1189kcal	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	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	NA	49% 18.7g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil-Roasted Peanuts	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	91% 13.7mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	118% 1.06mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil-Roasted Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Oil-Roasted Peanuts:

• 7 ounces of Acorns have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 7.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Oil-Roasted Peanuts provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Acorns as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Oil-Roasted Peanuts:

• 7 oz of Oil-Roasted Peanuts no Salt contain 1.5 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium and 6.4 times more Zinc than Raw Acorns.
• Both Acorns and Oil-Roasted Peanuts contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 2.7 times more Carbohydrate than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 1.5 times more Energy, 2.2 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 6 and 4.6 times more Protein than Raw Acorns.