Comparing Nutrients in 14 ounces Dried Acorns VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Rosemary	9%	35%	56%

Macro Nutrients

	Dried Acorns	Rosemary	Recommended Dietary Allowance
Energy	69.7% 2020kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	35% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	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	NA	147% 56g	38g per day for Men 19-50 years
Protein	57.4% 32g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Rosemary	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	103% 1.33mg	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	108% 433μg	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	96% 86.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Rosemary	Recommended Dietary Allowance
Calcium	21.4% 214mg	126% 1258mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	133% 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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	166% 3.8mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.27% 269g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Rosemary per 14 oz

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

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

• 14 ounces of Dried Acorns have 4.1 times more Vitamin B1, 2.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Rosemary.
• While 14 oz of Fresh Rosemary contain more Vitamin A and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Rosemary provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Acorns as well as Fresh Rosemary have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Rosemary:

• 14 ounces of Dried Acorns have 2.7 times more Copper, 1.4 times more Manganese and 1.6 times more Phosphorus than Rosemary.
• While 14 oz of Fresh Rosemary contain 5.9 times more Calcium, 6.4 times more Iron and 1.4 times more Zinc than Dried Acorns.
• Both Dried Acorns and Rosemary contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 3.9 times more Energy, 5.4 times more Fat, 1.4 times more Saturated Fat, 13.5 times more Omega 6, 2.6 times more Carbohydrate and 2.4 times more Protein than Rosemary.