Comparing Nutrients in 14 ounces Dried Acorns VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Dried Acorns	Peanut Butter	Recommended Dietary Allowance
Energy	69.7% 2020kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	NA	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	73.2% 95g	130g per day for Men 19-50 years
Sugars	NA	35.6% 25.8g	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	0% 0g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 9.5g	g per day for Men 19-50 years
Fiber	NA	59.5% 22.6g	38g per day for Men 19-50 years
Protein	57.4% 32g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Peanut Butter	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	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	168% 2.2mg	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	34.7% 139μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Peanut Butter	Recommended Dietary Allowance
Calcium	21.4% 214mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	58.4% 409mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	NA	292% 160μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Acorns versus 14 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Acorns vs Peanut Butter:

• 14 ounces of Dried Acorns have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 5.5 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns and Peanut Butter provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dried Acorns as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Peanut Butter:

• 14 ounces of Dried Acorns have 1.4 times more Copper than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 2.1 times more Iron, 2.2 times more Magnesium, 3.3 times more Phosphorus, more Sodium and 4 times more Zinc than Dried Acorns.
• Both Dried Acorns and Peanut Butter contain similar levels of Calcium, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 2.2 times more Carbohydrate than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 1.6 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 6 and 2.7 times more Protein than Dried Acorns.
• Both Dried Acorns and Peanut Butter offer comparable quantities of Energy per 14 ounces.