Comparing Nutrients in 14 ounces Acorns VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Energy	53% 1536kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	8.64% 2.77g	32g per day for Men 19-50 years
Omega 3	NA	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	122% 158g	130g per day for Men 19-50 years
Sugars	NA	42% 30.6g	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	47% 18g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	22.3% 0.29mg	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	86.3% 345μg	80.4% 321μg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	59.5% 0.54mg	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	39% 3.14mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	134% 3.1mg	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	44.8% 314mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	NA	216% 119μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	3% 111g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oat Bran Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Acorns vs Oat Bran Bread:

• 14 ounces of Acorns have 1.2 times more Vitamin B5 and 7.2 times more Vitamin B6 than Oat Bran Bread.
• While 14 oz of Oat Bran Bread contain 4.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Oat Bran Bread provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw Acorns as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Oat Bran Bread:

• 14 ounces of Acorns have 4.6 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese and 3.7 times more Potassium than Oat Bran Bread.
• While 14 oz of Oat Bran Bread contain 1.6 times more Calcium, 3.9 times more Iron, 1.8 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 1.6 times more Energy, 5.4 times more Fat, 4.5 times more Saturated Fat and 2.9 times more Omega 6 than Oat Bran Bread.
• While 14 oz of Oat Bran Bread contain 1.7 times more Protein than Raw Acorns.
• Both Acorns and Oat Bran Bread offer comparable quantities of Carbohydrate per 14 ounces.