Comparing Nutrients in 7 ounces Oil-Roasted Peanuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Acorns	6%	53%	41%

Macro Nutrients

	Oil-Roasted Peanuts	Acorns	Recommended Dietary Allowance
Energy	41% 1189kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	176% 30g	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	23.3% 30.3g	62.2% 81g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	99% 55.6g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	14% 0.17mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	91% 13.7mg	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

	Oil-Roasted Peanuts	Acorns	Recommended Dietary Allowance
Calcium	12% 121mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	37.7% 3mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	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	113% 788mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil-Roasted Peanuts vs Acorns:

• 7 ounces of Oil-Roasted Peanuts have 7.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Acorns.
• While 7 oz of Raw Acorns contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Acorns provide similar amounts of Vitamin B6 per seven ounces.
• Both Oil-Roasted Peanuts no 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 Oil-Roasted Peanuts vs Acorns:

• 7 ounces of Oil-Roasted Peanuts have 1.5 times more Calcium, 1.9 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium and 6.4 times more Zinc than Acorns.
• Both Oil-Roasted Peanuts and Acorns contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-Roasted Peanuts have 1.5 times more Energy, 2.2 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 6 and 4.6 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 2.7 times more Carbohydrate than Oil-Roasted Peanuts no Salt.