Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Toasted Multi-grain Bread	Dried Acorns	Recommended Dietary Allowance
Energy	39.4% 1143kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	NA	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	164% 213g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	14.6% 10.6g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	NA	38g per day for Men 19-50 years
Protein	103% 57.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	212% 2.76mg	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	69.5% 278μg	114% 456μg	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	0.44% 0.4mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Dried Acorns	Recommended Dietary Allowance
Calcium	44% 441mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	361% 3.25mg	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	135% 10.8mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	235% 5.4mg	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	140% 980mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	NA	55μg per day for Men 19-50 years
Sodium	110% 1643mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Multi-grain Bread versus 14 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Dried Acorns:

• 14 ounces of Toasted Multi-grain Bread have 1.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Dried Acorns provide similar amounts of Vitamin B2 per 14 ounces.
• Both Toasted Multi-grain Bread with Whole-grain as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Toasted Multi-grain Bread vs Dried Acorns:

• 14 ounces of Toasted Multi-grain Bread have 2.1 times more Calcium, 2.6 times more Iron, 1.6 times more Manganese, 2.4 times more Phosphorus, more Sodium and 2.8 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.7 times more Copper and 2.8 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Dried Acorns contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Multi-grain Bread have 1.8 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.8 times more Energy, 6.8 times more Fat, 4.3 times more Saturated Fat and 3.3 times more Omega 6 than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Dried Acorns offer comparable quantities of Carbohydrate per 14 ounces.