Comparing Nutrients in 7 ounces Blanched Almonds VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Blanched Almonds	Dried Acorns	Recommended Dietary Allowance
Energy	40.4% 1171kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	82% 106g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	106% 1.38mg	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	24.3% 97μg	57% 228μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Acorns	Recommended Dietary Allowance
Calcium	47% 468mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	180% 1.62mg	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	81.4% 6.5mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	118% 2.7mg	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	136% 955mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dried Acorns per 7 oz

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

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

• 7 ounces of Blanched Almonds have 1.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 7 oz of Dried Acorns contain 3 times more Vitamin B5, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Dried Acorns:

• 7 ounces of Blanched Almonds have 4.4 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus and 4.4 times more Zinc than Dried Acorns.
• Both Blanched Almonds and Dried Acorns contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.7 times more Fat, 2 times more Omega 6 and 2.6 times more Protein than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dried Acorns offer comparable quantities of Energy and Saturated Fat per seven ounces.