Comparing Nutrients in 100 grams Brazilnuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Acorns	6%	53%	41%

Macro Nutrients

	Brazilnuts	Acorns	Recommended Dietary Allowance
Energy	22.7% 659kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	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	9.03% 11.7g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.33g	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	NA	38g per day for Men 19-50 years
Protein	25.6% 14.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	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

	Brazilnuts	Acorns	Recommended Dietary Allowance
Calcium	16% 160mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	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	30.4% 2.43mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	104% 725mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Acorns per 100 g

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

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

• 100 grams of Brazilnuts have 5.5 times more Vitamin B1 than Acorns.
• While 100 g of Raw Acorns contain 3.4 times more Vitamin B2, 6.2 times more Vitamin B3, 3.9 times more Vitamin B5, 5.2 times more Vitamin B6 and 4 times more Vitamin B9 than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Acorns:

• 100 grams of Brazilnuts have 3.9 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 6.1 times more Magnesium, 9.2 times more Phosphorus, 1.2 times more Potassium and 8 times more Zinc than Acorns.
• Both Brazilnuts and Acorns contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 1.7 times more Energy, 2.8 times more Fat, 5.2 times more Saturated Fat, 5.3 times more Omega 6 and 2.3 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 3.5 times more Carbohydrate than Dried Brazilnuts.