Comparing Nutrients in 14 ounces Acorns VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Fuyu	28%	58%	14%

Macro Nutrients

	Acorns	Fuyu	Recommended Dietary Allowance
Energy	53% 1536kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	32.7% 31.8g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	NA	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	13.4% 17.4g	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	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Fuyu	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	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	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

	Acorns	Fuyu	Recommended Dietary Allowance
Calcium	16.3% 163mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	166% 1.5mg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	203% 4.66mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	760% 11403mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3% 111g	7.5% 278g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Fuyu per 14 oz

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

Lets compare vitamin content per 14 ounces of Acorns vs Fuyu:

• 14 ounces of Acorns have 4.8 times more Vitamin B3, 5.4 times more Vitamin B5, 5.8 times more Vitamin B6 and 3 times more Vitamin B9 than Fuyu.
• While 14 oz of Salted and Fermented Tofu contain 1.4 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Fuyu provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw Acorns as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Fuyu:

• 14 ounces of Acorns have 1.7 times more Copper and 7.2 times more Potassium than Fuyu.
• While 14 oz of Salted and Fermented Tofu contain 2.5 times more Iron, more Sodium and 3.1 times more Zinc than Raw Acorns.
• Both Acorns and Fuyu contain similar levels of Calcium, Magnesium, Manganese and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 3.3 times more Energy, 3 times more Fat, 2.7 times more Saturated Fat and 9.3 times more Carbohydrate than Fuyu.
• While 14 oz of Salted and Fermented Tofu contain 1.5 times more Protein than Raw Acorns.
• Both Acorns and Fuyu offer comparable quantities of Omega 6 per 14 ounces.