Comparing Nutrients in 100 grams Dried Acorns VS Coconut

Macros Ratio

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

Macro Nutrients

	Dried Acorns	Coconut	Recommended Dietary Allowance
Energy	17.6% 509kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	34.5% 33.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.05g	2.15% 0.37g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.23g	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	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Coconut	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	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	4.15% 0.054mg	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	6.5% 26μg	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	3.67% 3.3mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Coconut	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	48.3% 0.44mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	65.2% 1.5mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	21% 709mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	NA	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Coconut per 100 g

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

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

• 100 grams of Dried Acorns have 2.3 times more Vitamin B1, 7.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.1 times more Vitamin B5, 12.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Coconut.
• While 100 g of Raw Coconut Meat contain more Vitamin C than Dried Acorns.
• 100 grams of Dried Acorns have insufficient amounts of Vitamin C
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• Both Dried Acorns as well as Raw Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Acorns vs Coconut:

• 100 grams of Dried Acorns have 3.9 times more Calcium, 1.9 times more Copper, 2.6 times more Magnesium and 2 times more Potassium than Coconut.
• While 100 g of Raw Coconut Meat contain 2.3 times more Iron and 1.6 times more Zinc than Dried Acorns.
• Both Dried Acorns and Coconut contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Acorns have 1.4 times more Energy, 16.5 times more Omega 6, 3.5 times more Carbohydrate and 2.4 times more Protein than Coconut.
• While 100 g of Raw Coconut Meat contain 7.3 times more Saturated Fat than Dried Acorns.
• Both Dried Acorns and Coconut offer comparable quantities of Fat per 100 grams.