Comparing Nutrients in 100 grams Acorns VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Acorns	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	13.3% 387kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	7.77% 10g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.47% 3.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	1.32% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	2.23% 0.029mg	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	21.8% 87μg	14.5% 58μg	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	22% 20mg	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	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

	Acorns	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	6.67% 0.06mg	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	9.88% 0.79mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	11.3% 0.26mg	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	11.3% 79mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.75% 28g	2.26% 83.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled Young Broadbeans per 100 g

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

Lets compare vitamin content per 100 grams of Acorns vs Boiled Young Broadbeans:

• 100 grams of Acorns have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 10.8 times more Vitamin B5, 18.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Young Broadbeans.
• While 100 g of Boiled and Drained Young Broadbeans contain more Vitamin C than Raw Acorns.
• Both Acorns and Boiled Young Broadbeans provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• 100 grams of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Acorns as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Boiled Young Broadbeans:

• 100 grams of Acorns have 2.3 times more Calcium, 10.4 times more Copper, 2 times more Magnesium, 5.1 times more Manganese and 2.8 times more Potassium than Boiled Young Broadbeans.
• While 100 g of Boiled and Drained Young Broadbeans contain 1.9 times more Iron, more Sodium and 3 times more Water than Raw Acorns.
• Both Acorns and Boiled Young Broadbeans contain similar levels of Phosphorus and Zinc per 100 grams.
• 100 grams of Boiled Young Broadbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 6.2 times more Energy, 47.7 times more Fat, 21.8 times more Saturated Fat, 38 times more Omega 6, 4 times more Carbohydrate and 1.3 times more Protein than Boiled Young Broadbeans.
• 100 grams of Boiled Young Broadbeans provide inadequate amounts of Omega 6