Comparing Nutrients in 14 ounces Acorns VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Acorns	Dried Acorns	Recommended Dietary Allowance
Energy	53% 1536kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	164% 213g	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	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	86.3% 345μg	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	NA	NA	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

	Acorns	Dried Acorns	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	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	39% 3.14mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	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	44.8% 314mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3% 111g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried Acorns per 14 oz

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

• 14 oz of Dried Acorns contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns 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 Acorns vs Dried Acorns:

• 14 oz of Dried Acorns contain 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Acorns.
• Both Acorns and Dried Acorns contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Acorns contain 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Acorns.