Comparing Nutrients in 7 ounces Glazed Walnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Acorns	6%	53%	41%

Macro Nutrients

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Energy	34.2% 992kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	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	72.6% 94g	62.2% 81g	130g per day for Men 19-50 years
Sugars	88% 63.8g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	29.3% 16.4g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	43% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	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

	Glazed Walnuts	Acorns	Recommended Dietary Allowance
Calcium	14% 141mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.56mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	59% 885mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Glazed Walnuts vs Acorns:

• Both Glazed Walnuts and Raw Acorns have similar amounts of vitamins per 7 oz
• Both Glazed Walnuts as well as Raw Acorns have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Glazed Walnuts vs Acorns:

• 7 ounces of Glazed Walnuts have 1.7 times more Calcium, 1.6 times more Iron and more Sodium than Acorns.
• While 7 oz of Raw Acorns contain 2.3 times more Potassium than Glazed Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Glazed Walnuts have 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Protein than Acorns.
• Both Glazed Walnuts and Acorns offer comparable quantities of Saturated Fat and Carbohydrate per seven ounces.