Comparing Nutrients in 7 ounces Coconut VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Acorns	6%	53%	41%

Macro Nutrients

	Coconut	Acorns	Recommended Dietary Allowance
Energy	24.2% 703kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	68.5% 66.5g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	184% 59g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	62.2% 81g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	12% 6.6g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Coconut	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	80.6% 1.05mg	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	13% 51.6μg	43% 173μg	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	7.28% 6.55mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Acorns	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	137% 1.23mg	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	60.3% 4.82mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	115% 2.65mg	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	32% 224mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	2.52% 93g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Coconut vs Acorns:

• 7 ounces of Coconut have more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 1.7 times more Vitamin B1, 5.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Coconut Meat.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Coconut Meat as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Coconut vs Acorns:

• 7 ounces of Coconut have 3.1 times more Iron, 1.4 times more Phosphorus and 2.2 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 2.9 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium and 1.5 times more Potassium than Raw Coconut Meat.
• Both Coconut and Acorns contain similar levels of Manganese per seven ounces.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut have 1.4 times more Fat and 9.6 times more Saturated Fat than Acorns.
• While 7 oz of Raw Acorns contain 12.6 times more Omega 6, 2.7 times more Carbohydrate and 1.8 times more Protein than Raw Coconut Meat.
• Both Coconut and Acorns offer comparable quantities of Energy per seven ounces.