Comparing Nutrients in 1 kilogram Croutons, plain VS Acorns

Macros Ratio

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

Macro Nutrients

	Croutons, plain	Acorns	Recommended Dietary Allowance
Energy	140% 4070kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	97% 31g	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	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 735g	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	134% 51g	NA	38g per day for Men 19-50 years
Protein	213% 119g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	519% 6.23mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	330% 1320μg	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	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	Acorns	Recommended Dietary Allowance
Calcium	76% 760mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	510% 40.8mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	164% 1150mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	159% 5390mg	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	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.5% 55g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Croutons, plain vs Acorns:

• 1 kilogram of Croutons, plain has 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Vitamin B5 and 20.3 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain 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 Croutons, plain vs Acorns:

• 1 kilogram of Croutons, plain has 1.9 times more Calcium, 5.2 times more Iron, 1.5 times more Phosphorus, more Sodium and 1.7 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 3.8 times more Copper, 2 times more Magnesium, 2.7 times more Manganese and 4.3 times more Potassium than Croutons, plain.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Croutons, plain has 1.8 times more Carbohydrate and 1.9 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 3.6 times more Fat, 2.1 times more Saturated Fat and 3.8 times more Omega 6 than Croutons, plain.
• Both Croutons, plain and Acorns offer comparable quantities of Energy per one kilogram.