Comparing Nutrients in 1 kilogram Dry Couscous VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dry Couscous	14%	2%	84%
Acorns	6%	53%	41%

Macro Nutrients

	Dry Couscous	Acorns	Recommended Dietary Allowance
Energy	130% 3760kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	97% 31g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	596% 774g	313% 408g	130g per day for Men 19-50 years
Sugars	NA	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	132% 50g	NA	38g per day for Men 19-50 years
Protein	228% 128g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Dry Couscous	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	218% 35mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	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	50% 200μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Couscous	Acorns	Recommended Dietary Allowance
Calcium	24% 240mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	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	135% 11mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	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	243% 1700mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Couscous VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dry Couscous vs Acorns:

• 1 kilogram of Dry Couscous has 1.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Acorns.
• While 1 kg of Raw Acorns contains 1.5 times more Vitamin B2, 4.8 times more Vitamin B6 and 4.4 times more Vitamin B9 than Dry Couscous.
• Both Dry Couscous as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dry Couscous vs Acorns:

• 1 kilogram of Dry Couscous has 1.4 times more Iron, 2.2 times more Phosphorus and 1.6 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Calcium, 2.5 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese and 3.2 times more Potassium than Dry Couscous.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Couscous has 1.9 times more Carbohydrate and 2.1 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 37.3 times more Fat, 26.5 times more Saturated Fat and 19.2 times more Omega 6 than Dry Couscous.
• Both Dry Couscous and Acorns offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Dry Couscous provide inadequate amounts of Omega 6