Comparing Nutrients in 7 ounces Dry Roasted Walnuts with Salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Energy	44% 1276kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	33.2% 10.6g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	1053% 17g	NA	1.6g per day for Men 19-50 years
Omega 6	417% 71g	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	27.3% 35.4g	62.2% 81g	130g per day for Men 19-50 years
Sugars	9.77% 7.1g	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	37% 14g	NA	38g per day for Men 19-50 years
Protein	50.6% 28.4g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Calcium	14% 141mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	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	63.8% 5.1mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	71.3% 300mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	NA	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	93% 653mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.8% 5.9mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.24% 8.7g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Walnuts with Salt versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Walnuts with Salt vs Acorns:

• 7 ounces of Dry Roasted Walnuts with Salt have 4.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Dry Roasted Walnuts with Salt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Walnuts with Salt vs Acorns:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 5.8 times more Zinc than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Walnuts with Salt have 1.7 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 6 and 2.3 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 2.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.