Comparing Nutrients in 1 kilogram Candies, carob, unsweetened VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Candies, carob, unsweetened	Dried Acorns	Recommended Dietary Allowance
Energy	186% 5400kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	323% 314g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	907% 290g	128% 41g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	433% 563g	413% 537g	130g per day for Men 19-50 years
Sugars	470% 341g	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	100% 38g	NA	38g per day for Men 19-50 years
Protein	146% 81.5g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Dried Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	52.5% 210μg	288% 1150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Dried Acorns	Recommended Dietary Allowance
Calcium	303% 3030mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	161% 13mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	180% 1260mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	NA	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	321% 35.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, carob, unsweetened 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 Candies, carob, unsweetened vs Dried Acorns:

• 1 kilogram of Candies, carob, unsweetened has more Vitamin B12 than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.5 times more Vitamin B1, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 5.5 times more Vitamin B9 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Dried Acorns provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Candies, carob, unsweetened vs Dried Acorns:

• 1 kilogram of Candies, carob, unsweetened has 5.6 times more Calcium, 1.2 times more Iron, 1.2 times more Phosphorus, more Sodium and 5.3 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 4.5 times more Copper, 2.3 times more Magnesium and 9.7 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Dried Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, carob, unsweetened has 7.1 times more Saturated Fat than Dried Acorns.
• While 1 kg of Dried Acorns contains 22.9 times more Omega 6 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Dried Acorns offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Candies, carob, unsweetened provide inadequate amounts of Omega 6