Comparing Nutrients in 7 ounces Acorns VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Acorns	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	26.5% 768kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	NA	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	31% 5.27g	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	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	9.16% 0.12mg	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	55% 220μg	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	37.5% 33.7mg	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 Green Soybeans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	25.8% 0.23mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	43.3% 1mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled Green Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Boiled Green Soybeans:

• 7 ounces of Acorns have 1.5 times more Vitamin B3, 5.6 times more Vitamin B5 and 8.8 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Boiled Green Soybeans:

• 7 ounces of Acorns have 5.3 times more Copper and 2.7 times more Manganese than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 3.5 times more Calcium, 3.2 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Raw Acorns.
• Both Acorns and Boiled Green Soybeans contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 2.7 times more Energy, 3.7 times more Fat, 4.2 times more Saturated Fat, 1.7 times more Omega 6 and 3.7 times more Carbohydrate than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 2 times more Protein than Raw Acorns.