Comparing Nutrients in 100 grams Coconut VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Acorns	6%	53%	41%

Macro Nutrients

	Coconut	Acorns	Recommended Dietary Allowance
Energy	12.2% 354kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	34.5% 33.5g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	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	2.15% 0.37g	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	11.7% 15.2g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	8.6% 6.23g	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	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	5.5% 0.066mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	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	6.5% 26μg	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	3.67% 3.3mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Acorns	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.44mg	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	7.6% 32mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	16% 113mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Acorns per 100 g

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

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

• 100 grams of Coconut have more Vitamin C than Acorns.
• While 100 g of Raw Acorns contain 1.7 times more Vitamin B1, 5.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Coconut Meat.
• 100 grams of Coconut have insufficient amounts of Vitamin B2
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Raw Coconut Meat as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Coconut vs Acorns:

• 100 grams of Coconut have 3.1 times more Iron, 1.4 times more Phosphorus and 2.2 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 2.9 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium and 1.5 times more Potassium than Raw Coconut Meat.
• Both Coconut and Acorns contain similar levels of Manganese per 100 grams.
• 100 grams of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coconut have 1.4 times more Fat and 9.6 times more Saturated Fat than Acorns.
• While 100 g of Raw Acorns contain 12.6 times more Omega 6, 2.7 times more Carbohydrate and 1.8 times more Protein than Raw Coconut Meat.
• Both Coconut and Acorns offer comparable quantities of Energy per 100 grams.