Comparing Nutrients in 100 grams Lightly Salted Oil Roasted Almonds VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Acorns	Recommended Dietary Allowance
Energy	21% 607kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	0% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	40.6% 0.53mg	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	6.75% 27μg	21.8% 87μg	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% 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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Acorns	Recommended Dietary Allowance
Calcium	29% 291mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	69% 0.62mg	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	46% 3.68mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	58% 1.34mg	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	66.6% 466mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Lightly Salted Oil Roasted Almonds vs Acorns:

• 100 grams of Lightly Salted Oil Roasted Almonds have 6.6 times more Vitamin B2 and 2 times more Vitamin B3 than Acorns.
• While 100 g of Raw Acorns contain 3.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Acorns provide similar amounts of Vitamin B1 per 100 grams.
• Both Lightly Salted Oil Roasted Almonds as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Lightly Salted Oil Roasted Almonds vs Acorns:

• 100 grams of Lightly Salted Oil Roasted Almonds have 7.1 times more Calcium, 1.5 times more Copper, 4.7 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 5.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 6 times more Zinc than Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lightly Salted Oil Roasted Almonds have 1.6 times more Energy, 2.3 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 6 and 3.5 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 2.3 times more Carbohydrate than Lightly Salted Oil Roasted Almonds.