Comparing Nutrients in 100 calories Acorns VS Dried Acorns

Weight per 100 calories

• Acorns: 26g
• Dried Acorns: 19.6g

Dried Acorns have 1.3 times more energy per unit of mass than Raw Acorns, which is very high in comparison to other foods. Acorns having high energy density.

Which food has more nutrients per 100 calories - Acorns or Dried Acorns?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Acorns	Dried Acorns	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	2.84% 1.6g	2.84% 1.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.057% 0.52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	2.44% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.03mg	2.33% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	10.5% 0.14mg	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	5.62% 22.5μg	5.65% 22.6μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Dried Acorns	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18% 0.16mg	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	2.55% 0.2mg	2.55% 0.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	11.6% 0.27mg	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	2.9% 20.4mg	2.9% 20.2mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.027% 0.99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Acorns vs Dried Acorns:

Both Raw Acorns and Dried Acorns have similar amounts of vitamins per 100 kcal
• Both Raw Acorns and Dried Acorns have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Acorns vs Dried Acorns:

• Raw Acorns have 1.3 times more Manganese than Dried Acorns.
• Both Raw Acorns and Dried Acorns have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Acorns and Dried Acorns have similar amounts of macro-nutrients per 100 kcal
• Both Raw Acorns and Dried Acorns have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.