Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Acorns	6%	53%	41%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Acorns	Recommended Dietary Allowance
Energy	17.8% 516kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	124% 162g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	14% 7.74g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	161% 2.1mg	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	2.98% 12μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Acorns	Recommended Dietary Allowance
Calcium	28% 282mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	274% 2.46mg	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	5.46% 0.44mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	231% 5.3mg	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	34% 238mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	7.7% 285g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, tapioca, ready-to-eat versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Acorns:

• 14 ounces of Puddings, tapioca, ready-to-eat have more Vitamin B12 than Acorns.
• While 14 oz of Raw Acorns contain 4.7 times more Vitamin B1, 28.1 times more Vitamin B3, 3 times more Vitamin B5, 22 times more Vitamin B6 and 29 times more Vitamin B9 than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Acorns provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 14 ounces of Acorns have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Acorns:

• 14 ounces of Puddings, tapioca, ready-to-eat have 1.7 times more Calcium and more Sodium than Acorns.
• While 14 oz of Raw Acorns contain 34.5 times more Copper, 7.2 times more Iron, 10.3 times more Magnesium, 121.5 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Potassium and 2.3 times more Zinc than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 3 times more Energy, 6.1 times more Fat, 3.2 times more Saturated Fat, 63.8 times more Omega 6, 1.9 times more Carbohydrate and 3.2 times more Protein than Puddings, tapioca, ready-to-eat.
• 14 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6