Comparing Nutrients in 100 grams Acorns VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Acorns	Glazed Walnuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	NA	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	44.3% 32g	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	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Acorns	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	NA	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	NA	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	16% 539mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	NA	11mg per day for Men 19-50 years
Water	0.75% 28g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Glazed Walnuts per 100 g

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

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

• Both Raw Acorns and Glazed Walnuts have similar amounts of vitamins per 100 g
• Both Raw Acorns as well as Glazed Walnuts have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Glazed Walnuts:

• 100 grams of Acorns have 2.3 times more Potassium than Glazed Walnuts.
• While 100 g of Glazed Walnuts contain 1.7 times more Calcium, 1.6 times more Iron and more Sodium than Raw Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 g of Glazed Walnuts contain 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Protein than Raw Acorns.
• Both Acorns and Glazed Walnuts offer comparable quantities of Saturated Fat and Carbohydrate per 100 grams.