Comparing Nutrients in 14 ounces Canned Boston Brown Bread VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Energy	26.7% 774kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.03g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	124% 162g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	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	49% 18.7g	NA	38g per day for Men 19-50 years
Protein	37% 20.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Vitamin A	11% 99μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	161% 2.1mg	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	11% 43.7μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Calcium	27.8% 278mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	274% 2.46mg	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	104% 8.33mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	231% 5.3mg	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	63.5% 445mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	NA	55μg per day for Men 19-50 years
Sodium	167% 2504mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Boston Brown Bread versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Boston Brown Bread vs Acorns:

• 14 ounces of Canned Boston Brown Bread have 12.5 times more Vitamin A than Acorns.
• While 14 oz of Raw Acorns contain 8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 7.9 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 14 ounces of Acorns have insufficient amounts of Vitamin A
• Both Canned Boston Brown Bread as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Canned Boston Brown Bread vs Acorns:

• 14 ounces of Canned Boston Brown Bread have 1.7 times more Calcium, 2.7 times more Iron, 1.4 times more Phosphorus and more Sodium than Acorns.
• While 14 oz of Raw Acorns contain 7.8 times more Copper, 1.3 times more Manganese and 1.7 times more Potassium than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 2 times more Energy, 15.9 times more Fat, 11 times more Saturated Fat and 9 times more Omega 6 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns offer comparable quantities of Carbohydrate and Protein per 14 ounces.