Comparing Nutrients in 100 grams Acorns VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Walnuts	9%	84%	7%

Macro Nutrients

	Acorns	Walnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	22.6% 654kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	67.2% 65.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	NA	568% 9.1g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	224% 38g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 2.43g	g per day for Men 19-50 years
Fiber	NA	17.6% 6.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	57.7% 17.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	24.5% 98μg	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	1.44% 1.3mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Walnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	176% 1.6mg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	46.7% 21μg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.11% 4.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Walnuts per 100 g

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

Lets compare vitamin content per 100 grams of Acorns vs Walnuts:

• 100 grams of Acorns have 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Walnuts.
• While 100 g of English Walnuts contain 3 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Acorns.
• Both Acorns and Walnuts provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• Both Raw Acorns as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Walnuts:

• 100 grams of Acorns have 1.2 times more Potassium than Walnuts.
• While 100 g of English Walnuts contain 2.4 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus and 6.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 3 times more Carbohydrate than Walnuts.
• While 100 g of English Walnuts contain 1.7 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 8.3 times more Omega 6 and 2.5 times more Protein than Raw Acorns.