Comparing Nutrients in 1 kilogram Fortified Instant Oats VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Acorns	6%	53%	41%

Macro Nutrients

	Fortified Instant Oats	Acorns	Recommended Dietary Allowance
Energy	125% 3620kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	97% 31g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 695g	313% 408g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	1.38% 1g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	263% 100g	NA	38g per day for Men 19-50 years
Protein	213% 119g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Acorns	Recommended Dietary Allowance
Vitamin A	858% 7720μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	371% 4.45mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	406% 5.3mg	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	80% 320μg	218% 870μg	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	34% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Acorns	Recommended Dietary Allowance
Calcium	351% 3510mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	690% 6.2mg	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	3090% 247mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	305% 1280mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1472% 34mg	581% 13.4mg	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	604% 4230mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	422% 232μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	228% 25mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Fortified Instant Oats versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fortified Instant Oats vs Acorns:

• 1 kilogram of Fortified Instant Oats has 386 times more Vitamin A, 4 times more Vitamin B1 and 1.7 times more Vitamin B5 than Acorns.
• While 1 kg of Raw Acorns contains 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 6.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Dry Plain Fortified Instant Oats.
• 1 kilogram of Acorns have insufficient amounts of Vitamin A
• Both Dry Plain Fortified Instant Oats as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Fortified Instant Oats vs Acorns:

• 1 kilogram of Fortified Instant Oats has 8.6 times more Calcium, 31.3 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 5.4 times more Phosphorus, more Sodium and 4.9 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Copper and 1.5 times more Potassium than Dry Plain Fortified Instant Oats.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fortified Instant Oats has 1.7 times more Carbohydrate and 1.9 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 3.5 times more Fat, 2.3 times more Saturated Fat and 1.9 times more Omega 6 than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Acorns offer comparable quantities of Energy per one kilogram.