Comparing Nutrients in 100 grams Dried Acorns VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Energy	17.6% 509kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.05g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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	0% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	NA	26% 9.9g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	8.85% 0.12mg	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	28.8% 115μg	12.3% 49μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.4% 54mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	114% 1.03mg	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	13% 1.04mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	79.8% 1.84mg	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	14.7% 103mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	21% 709mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Blanched Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Dried Acorns versus 100 g of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Acorns vs Blanched Almonds:

• 100 grams of Dried Acorns have 3 times more Vitamin B5, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• While 100 g of Blanched Almonds contain 1.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Dried Acorns vs Blanched Almonds:

• 100 g of Blanched Almonds contain 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 Dried Acorns and Blanched Almonds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Acorns have 2.9 times more Carbohydrate than Blanched Almonds.
• While 100 g of Blanched Almonds contain 1.7 times more Fat, 2 times more Omega 6 and 2.6 times more Protein than Dried Acorns.
• Both Dried Acorns and Blanched Almonds offer comparable quantities of Energy and Saturated Fat per 100 grams.