Comparing Nutrients in 14 ounces Shallots VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Acorns	6%	53%	41%

Macro Nutrients

	Shallots	Acorns	Recommended Dietary Allowance
Energy	9.85% 286kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 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	51.3% 66.7g	124% 162g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.92g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Shallots	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	20% 0.24mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	33.7% 135μg	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	35.3% 31.8mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Acorns	Recommended Dietary Allowance
Calcium	14.7% 147mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	59.5% 4.76mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	39% 1326mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.56% 317g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Shallots VS Acorns per 14 oz

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

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

• 14 ounces of Shallots have more Vitamin C than Acorns.
• While 14 oz of Raw Acorns contain 1.9 times more Vitamin B1, 5.9 times more Vitamin B2, 9.1 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Shallots.
• 14 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Shallots as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Shallots vs Acorns:

• 14 ounces of Shallots have 1.5 times more Iron and 2.9 times more Water than Acorns.
• While 14 oz of Raw Acorns contain 7.1 times more Copper, 3 times more Magnesium, 4.6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Raw Shallots.
• Both Shallots and Acorns contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 5.4 times more Energy, 238.6 times more Fat, 182.5 times more Saturated Fat, 124.2 times more Omega 6, 2.4 times more Carbohydrate and 2.5 times more Protein than Raw Shallots.
• 14 ounces of Shallots provide inadequate amounts of Omega 6