Comparing Nutrients in 14 ounces Dried Acorns VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Dried Acorns	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	69.7% 2020kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	39% 37.8g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	NA	326% 5.2g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	225% 293g	130g per day for Men 19-50 years
Sugars	NA	252% 182g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	57.4% 32g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	25% 0.33mg	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	114% 456μg	12% 47.6μg	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	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	21.4% 214mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	134% 1.2mg	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	51.6% 4.13mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	93% 2.14mg	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	58.4% 409mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Candies, soft fruit and nut squares per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Acorns versus 14 oz of Candies, soft fruit and nut squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Acorns vs Candies, soft fruit and nut squares:

• 14 ounces of Dried Acorns have 3.2 times more Vitamin B1, 3.9 times more Vitamin B2, 13.5 times more Vitamin B3, 8.4 times more Vitamin B5, 8.5 times more Vitamin B6 and 9.6 times more Vitamin B9 than Candies, soft fruit and nut squares.
• 14 ounces of Candies, soft fruit and nut squares have insufficient amounts of Vitamin B3
• Both Dried Acorns as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Candies, soft fruit and nut squares:

• 14 ounces of Dried Acorns have 3.2 times more Calcium, 2.7 times more Copper, 3.3 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 8.6 times more Potassium and 1.3 times more Zinc than Candies, soft fruit and nut squares.
• While 14 oz of Candies, soft fruit and nut squares contain more Sodium than Dried Acorns.
• Both Dried Acorns and Candies, soft fruit and nut squares contain similar levels of Iron per 14 ounces.
• 14 ounces of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 1.3 times more Energy, 3.3 times more Fat, 4.5 times more Saturated Fat and 3.5 times more Protein than Candies, soft fruit and nut squares.
• While 14 oz of Candies, soft fruit and nut squares contain 1.4 times more Carbohydrate than Dried Acorns.
• Both Dried Acorns and Candies, soft fruit and nut squares offer comparable quantities of Omega 6 per 14 ounces.