Comparing Nutrients in 7 ounces Acorns VS Watermelon Seed Kernels

Macros Ratio

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

Macro Nutrients

	Acorns	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	26.5% 768kcal	38% 1105kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	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	53.7% 9.12g	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	62.2% 81g	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	21.8% 12.2g	100% 56.2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Watermelon Seed Kernels	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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	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	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	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

	Acorns	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	19.6% 1.57mg	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	243% 1022mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	22.4% 157mg	214% 1498mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	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	9.2% 1mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Watermelon Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Acorns vs Watermelon Seed Kernels:

• 7 ounces of Acorns have 2.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.7 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Watermelon Seed Kernels provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw 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 Acorns vs Watermelon Seed Kernels:

• 7 oz of Dried Watermelon Seed Kernels contain 1.3 times more Calcium, 9.2 times more Iron, 8.3 times more Magnesium, 9.6 times more Phosphorus, more Sodium and 20.1 times more Zinc than Raw Acorns.
• Both Acorns and Watermelon Seed Kernels contain similar levels of Copper, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 2.7 times more Carbohydrate than Watermelon Seed Kernels.
• While 7 oz of Dried Watermelon Seed Kernels contain 1.4 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat, 6.1 times more Omega 6 and 4.6 times more Protein than Raw Acorns.