Comparing Nutrients in 100 grams Acorns VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Acorns	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	64.3% 62.4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	49.4% 8.4g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	6.74% 4.9g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	NA	24.7% 9.4g	38g per day for Men 19-50 years
Protein	11% 6.15g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	47.7% 0.62mg	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	22% 88μg	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	4.22% 3.8mg	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	102% 15.3mg	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	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	194% 1.75mg	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	54.8% 4.38mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	241% 5.55mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	22.2% 755mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Hazelnuts per 100 g

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

Lets compare vitamin content per 100 grams of Acorns vs Roasted Hazelnuts:

• 100 g of Dry Roasted Hazelnuts Or Filberts contain 3 times more Vitamin B1, 1.3 times more Vitamin B5 and more Vitamin C than Raw Acorns.
• Both Acorns and Roasted Hazelnuts provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Roasted Hazelnuts:

• 100 g of Dry Roasted Hazelnuts Or Filberts contain 3 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 4.2 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium and 4.9 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 2.3 times more Carbohydrate than Roasted Hazelnuts.
• While 100 g of Dry Roasted Hazelnuts Or Filberts contain 1.7 times more Energy, 2.6 times more Fat, 1.5 times more Saturated Fat, 1.8 times more Omega 6 and 2.4 times more Protein than Raw Acorns.