Comparing Nutrients in 14 ounces Dark Raisins VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Acorns	6%	53%	41%

Macro Nutrients

	Dark Raisins	Acorns	Recommended Dietary Allowance
Energy	41% 1187kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	124% 162g	130g per day for Men 19-50 years
Sugars	357% 259g	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	190% 138g	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	% 121g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	23.4% 13g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	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	35% 0.42mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	4.96% 20μg	86.3% 345μg	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	10% 9.13mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Acorns	Recommended Dietary Allowance
Calcium	24.6% 246mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	274% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	23.2% 928μg	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	89% 7.1mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	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	55.6% 389mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of Dark Raisins vs Acorns:

• 14 ounces of Dark Raisins have more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 2.4 times more Vitamin B3, 3 times more Vitamin B6 and 17.4 times more Vitamin B9 than Dark Seedless Raisins.
• Both Dark Raisins and Acorns provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Dark Raisins have insufficient amounts of Vitamin B9
• 14 ounces of Acorns have insufficient amounts of Vitamin C
• Both Dark Seedless Raisins as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dark Raisins vs Acorns:

• 14 ounces of Dark Raisins have 1.5 times more Calcium, 2.3 times more Iron, 1.2 times more Phosphorus and 1.4 times more Potassium than Acorns.
• While 14 oz of Raw Acorns contain 2.3 times more Copper, 1.7 times more Magnesium, 4.8 times more Manganese and 1.4 times more Zinc than Dark Seedless Raisins.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Raisins have 1.9 times more Carbohydrate than Acorns.
• While 14 oz of Raw Acorns contain 1.3 times more Energy, 95.4 times more Fat, 33 times more Saturated Fat, 117.8 times more Omega 6 and 1.9 times more Protein than Dark Seedless Raisins.
• 14 ounces of Dark Raisins provide inadequate amounts of Omega 6