Comparing Nutrients in 100 grams Walnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Walnuts	Dried Acorns	Recommended Dietary Allowance
Energy	22.6% 654kcal	17.6% 509kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	NA	1.6g per day for Men 19-50 years
Omega 6	224% 38g	35.6% 6.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	NA	38g per day for Men 19-50 years
Protein	27% 15.2g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	28.8% 115μg	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	1.44% 1.3mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	9.8% 98mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	91% 0.82mg	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	36.4% 2.9mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	59.3% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Dried Acorns per 100 g

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

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

• 100 grams of Walnuts have 2.3 times more Vitamin B1 than Dried Acorns.
• While 100 g of Dried Acorns contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than English Walnuts.
• Both Walnuts and Dried Acorns provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• Both English Walnuts as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Dried Acorns:

• 100 grams of Walnuts have 1.8 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 3.4 times more Phosphorus and 4.6 times more Zinc than Dried Acorns.
• While 100 g of Dried Acorns contain 1.6 times more Potassium than English Walnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 1.3 times more Energy, 2.1 times more Fat, 1.5 times more Saturated Fat, 6.3 times more Omega 6 and 1.9 times more Protein than Dried Acorns.
• While 100 g of Dried Acorns contain 3.9 times more Carbohydrate than English Walnuts.