Comparing Nutrients in 100 grams Acorns VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Almond paste	8%	52%	40%

Macro Nutrients

	Acorns	Almond paste	Recommended Dietary Allowance
Energy	13.3% 387kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	11% 6.15g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Acorns	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	90% 13.5mg	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

	Acorns	Almond paste	Recommended Dietary Allowance
Calcium	4.1% 41mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	50.4% 0.45mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Acorns vs Almond paste:

• 100 grams of Acorns have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 6.3 times more Vitamin B5 and 14.7 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 3.5 times more Vitamin B2 than Raw Acorns.
• Both Acorns and Almond paste provide similar amounts of Vitamin B9 per 100 grams.
• Both Raw Acorns as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Almond paste:

• 100 grams of Acorns have 1.4 times more Copper, 1.6 times more Manganese and 1.7 times more Potassium than Almond paste.
• While 100 g of Almond paste contain 4.2 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 3.3 times more Phosphorus and 2.9 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond paste contain 1.5 times more Protein than Raw Acorns.
• Both Acorns and Almond paste offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6 and Carbohydrate per 100 grams.