Comparing Nutrients in 1 kilogram Commercial Whole-wheat Bread VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Commercial Whole-wheat Bread	Dried Acorns	Recommended Dietary Allowance
Energy	87% 2520kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	128% 41g	32g per day for Men 19-50 years
Omega 3	87% 1.4g	NA	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	329% 427g	413% 537g	130g per day for Men 19-50 years
Sugars	60% 43.4g	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	30.5% 22g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	NA	38g per day for Men 19-50 years
Protein	222% 125g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.94mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.46mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	535% 6.95mg	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	105% 420μg	288% 1150μg	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% 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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Dried Acorns	Recommended Dietary Allowance
Calcium	161% 1610mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	909% 8.2mg	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	309% 24.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	945% 21.7mg	593% 13.6mg	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	303% 2120mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	74.7% 2540mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	467% 257μg	NA	55μg per day for Men 19-50 years
Sodium	303% 4550mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Commercial Whole-wheat Bread versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Commercial Whole-wheat Bread vs Dried Acorns:

• 1 kilogram of Commercial Whole-wheat Bread has 2.6 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dried Acorns provide similar amounts of Vitamin B2 per one kilogram.
• Both Commercially Prepared Whole-wheat Bread as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Commercial Whole-wheat Bread vs Dried Acorns:

• 1 kilogram of Commercial Whole-wheat Bread has 3 times more Calcium, 2.4 times more Iron, 1.6 times more Manganese, 2.1 times more Phosphorus, more Sodium and 2.6 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 3.6 times more Copper and 2.8 times more Potassium than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Dried Acorns contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Commercial Whole-wheat Bread has 1.5 times more Protein than Dried Acorns.
• While 1 kg of Dried Acorns contains 2 times more Energy, 9 times more Fat, 5.7 times more Saturated Fat, 4.2 times more Omega 6 and 1.3 times more Carbohydrate than Commercially Prepared Whole-wheat Bread.