Comparing Nutrients in 1 kilogram Croutons, plain VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Croutons, plain	Dried Acorns	Recommended Dietary Allowance
Energy	140% 4070kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	128% 41g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	565% 735g	413% 537g	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	134% 51g	NA	38g per day for Men 19-50 years
Protein	213% 119g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	519% 6.23mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	330% 1320μg	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	NA	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

	Croutons, plain	Dried Acorns	Recommended Dietary Allowance
Calcium	76% 760mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	510% 40.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	164% 1150mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	682% 375μg	NA	55μg per day for Men 19-50 years
Sodium	465% 6980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Croutons, plain 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 Croutons, plain vs Dried Acorns:

• 1 kilogram of Croutons, plain has 4.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Dried Acorns.
• While 1 kg of Dried Acorns contains 2.2 times more Vitamin B5 and 26.7 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Dried Acorns provide similar amounts of Vitamin B9 per one kilogram.
• Both Croutons, plain 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 Croutons, plain vs Dried Acorns:

• 1 kilogram of Croutons, plain has 1.4 times more Calcium, 3.9 times more Iron, more Sodium and 1.3 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 5 times more Copper, 2.6 times more Magnesium, 2.7 times more Manganese and 5.7 times more Potassium than Croutons, plain.
• Both Croutons, plain and Dried Acorns contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Croutons, plain has 1.4 times more Carbohydrate and 1.5 times more Protein than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.3 times more Energy, 4.8 times more Fat, 2.7 times more Saturated Fat and 5 times more Omega 6 than Croutons, plain.