Comparing Nutrients in 14 ounces Corn VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Corn	Dried Acorns	Recommended Dietary Allowance
Energy	50% 1449kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	164% 213g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	76.2% 29g	NA	38g per day for Men 19-50 years
Protein	66.8% 37.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Corn	Dried Acorns	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	19% 75.4μg	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% 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	13% 1.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Dried Acorns	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	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	134% 10.8mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	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	119% 833mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Corn 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 Corn vs Dried Acorns:

• 14 ounces of Corn have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.2 times more Vitamin B5 and 6.1 times more Vitamin B9 than Yellow Corn Grain .
• Both Corn and Dried Acorns provide similar amounts of Vitamin B6 per 14 ounces.
• Both Yellow Corn 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 Corn vs Dried Acorns:

• 14 ounces of Corn have 2.6 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus, more Sodium and 3.3 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 7.7 times more Calcium, 2.6 times more Copper, 2.8 times more Manganese and 2.5 times more Potassium than Yellow Corn Grain .
• 14 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn have 1.4 times more Carbohydrate than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.4 times more Energy, 6.6 times more Fat, 6.1 times more Saturated Fat and 2.9 times more Omega 6 than Yellow Corn Grain .
• Both Corn and Dried Acorns offer comparable quantities of Protein per 14 ounces.