Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Energy	22% 643kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	NA	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	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	13.7% 18g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	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	18.7% 7.1g	NA	38g per day for Men 19-50 years
Protein	25.5% 14.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	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	22.8% 91μg	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	1.56% 1.4mg	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	6% 0.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Acorns	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	32% 2.57mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	NA	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	47% 329mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	43% 643mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Acorns:

• 100 grams of Dry Roasted Walnuts with Salt have 4.7 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.2 times more Vitamin B3 than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Acorns:

• 100 grams of Dry Roasted Walnuts with Salt have 1.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 5.8 times more Zinc than Acorns.
• Both Dry Roasted Walnuts with Salt and Acorns contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 1.7 times more Energy, 2.5 times more Fat, 1.7 times more Saturated Fat, 7.8 times more Omega 6 and 2.3 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 2.3 times more Carbohydrate than Dry Roasted Walnuts with Salt.