Comparing Nutrients in 14 ounces Acorns VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Acorns	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	53% 1536kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	NA	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	177% 67g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	44.6% 0.58mg	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	95% 381μg	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	6.6% 0.99mg	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

	Acorns	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	16.3% 163mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	643% 5.8mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	246% 5.66mg	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	439% 3072mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	NA	248% 137μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	369% 40.6mg	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 Toasted Sesame Seed Kernels per 14 oz

Compare the macro and micronutrient content in 14 oz of Acorns versus 14 oz of Toasted Sesame Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Acorns vs Toasted Sesame Seed Kernels:

• 14 ounces of Acorns have 3.6 times more Vitamin B6 than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 10.8 times more Vitamin B1, 3.9 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Raw Acorns as well as Toasted Hulled Sesame Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Toasted Sesame Seed Kernels:

• 14 ounces of Acorns have 1.3 times more Potassium than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 3.2 times more Calcium, 2.3 times more Copper, 9.8 times more Iron, 5.6 times more Magnesium, 9.8 times more Phosphorus, more Sodium and 20.1 times more Zinc than Raw Acorns.
• Both Acorns and Toasted Sesame Seed Kernels contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 1.6 times more Carbohydrate than Toasted Sesame Seed Kernels.
• While 14 oz of Toasted Hulled Sesame Seed Kernels contain 1.5 times more Energy, 2 times more Fat, 2.2 times more Saturated Fat, 4.5 times more Omega 6 and 2.8 times more Protein than Raw Acorns.