Comparing Nutrients in 14 ounces Oranges VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Oranges	Dried Acorns	Recommended Dietary Allowance
Energy	6.43% 187kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	164% 213g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Acorns	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Acorns	Recommended Dietary Allowance
Calcium	16% 159mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Dried Acorns per 14 oz

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

• 14 ounces of Oranges have more Vitamin C than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 8.5 times more Vitamin B3, 3.8 times more Vitamin B5, 11.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Dried Acorns:

• 14 ounces of Oranges have 17.1 times more Water than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.4 times more Calcium, 18.2 times more Copper, 10.4 times more Iron, 8.2 times more Magnesium, 54.5 times more Manganese, 7.4 times more Phosphorus, 3.9 times more Potassium and 9.6 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Acorns contain 10.8 times more Energy, 261.8 times more Fat, 272.3 times more Saturated Fat, 336.2 times more Omega 6, 4.6 times more Carbohydrate and 8.6 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy, Omega 6 and Protein