Comparing Nutrients in 1 kilogram Dried Leeks VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Acorns	6%	53%	41%

Macro Nutrients

	Dried Leeks	Acorns	Recommended Dietary Allowance
Energy	111% 3210kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	97% 31g	32g per day for Men 19-50 years
Omega 3	432% 6.9g	NA	1.6g per day for Men 19-50 years
Omega 6	27.6% 4.7g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	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	274% 104g	NA	38g per day for Men 19-50 years
Protein	271% 152g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Acorns	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.67mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	930% 12mg	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	915% 3660μg	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	1311% 1180mg	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

	Dried Leeks	Acorns	Recommended Dietary Allowance
Calcium	360% 3600mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	730% 6.57mg	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	950% 76mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	383% 1610mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1145% 26.3mg	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	494% 3460mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	706% 24000mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	NA	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Leeks VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Leeks vs Acorns:

• 1 kilogram of Dried Leeks has 7.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Acorns.
• Both Dried Leeks and Acorns provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Freeze-dried Leeks as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Leeks vs Acorns:

• 1 kilogram of Dried Leeks has 8.8 times more Calcium, 9.6 times more Iron, 2.6 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 4.5 times more Potassium, more Sodium and 1.3 times more Zinc than Acorns.
• Both Dried Leeks and Acorns contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Leeks has 1.8 times more Carbohydrate and 2.5 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 11.4 times more Fat, 11.1 times more Saturated Fat and 9.8 times more Omega 6 than Freeze-dried Leeks.
• Both Dried Leeks and Acorns offer comparable quantities of Energy per one kilogram.