Comparing Nutrients in 1 kilogram Elderberries VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Acorns	6%	53%	41%

Macro Nutrients

	Elderberries	Acorns	Recommended Dietary Allowance
Energy	25% 730kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	97% 31g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	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	184% 70g	NA	38g per day for Men 19-50 years
Protein	11.8% 6.6g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Acorns	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	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	15% 60μg	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	400% 360mg	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

	Elderberries	Acorns	Recommended Dietary Allowance
Calcium	38% 380mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	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	200% 16mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	NA	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	55.7% 390mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	21.6% 798g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Elderberries vs Acorns:

• 1 kilogram of Elderberries has 15 times more Vitamin A and more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 5.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 14.5 times more Vitamin B9 than Raw Elderberries.
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• 1 kilogram of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Elderberries as well as Raw Acorns have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Acorns:

• 1 kilogram of Elderberries has 2 times more Iron and 2.9 times more Water than Acorns.
• While 1 kg of Raw Acorns contains 10.2 times more Copper, 12.4 times more Magnesium, 2 times more Phosphorus, 1.9 times more Potassium and 4.6 times more Zinc than Raw Elderberries.
• Both Elderberries and Acorns contain similar levels of Calcium per one kilogram.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 5.3 times more Energy, 47.7 times more Fat, 134.9 times more Saturated Fat, 28.4 times more Omega 6, 2.2 times more Carbohydrate and 9.3 times more Protein than Raw Elderberries.
• 1 kilogram of Elderberries provide inadequate amounts of Omega 6 and Protein