Comparing Nutrients in 1 kilogram Dried Acorns VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Dried Acorns	Oat Bran Bread	Recommended Dietary Allowance
Energy	176% 5090kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	NA	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	306% 398g	130g per day for Men 19-50 years
Sugars	NA	106% 77g	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	NA	118% 45g	38g per day for Men 19-50 years
Protein	145% 81g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	56% 0.73mg	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	288% 1150μg	203% 810μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Oat Bran Bread	Recommended Dietary Allowance
Calcium	54% 540mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	150% 1.35mg	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	130% 10.4mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	339% 7.8mg	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	147% 1030mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	545% 300μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Oat Bran Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Acorns vs Oat Bran Bread:

• 1 kilogram of Dried Acorns has 1.6 times more Vitamin B5, 9.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 2 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Acorns vs Oat Bran Bread:

• 1 kilogram of Dried Acorns has 6.1 times more Copper, 2.3 times more Magnesium, 1.7 times more Manganese and 4.8 times more Potassium than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 3 times more Iron, 1.4 times more Phosphorus, more Sodium and 1.3 times more Zinc than Dried Acorns.
• Both Dried Acorns and Oat Bran Bread contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 2.2 times more Energy, 7.1 times more Fat, 5.9 times more Saturated Fat, 3.8 times more Omega 6 and 1.3 times more Carbohydrate than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 1.3 times more Protein than Dried Acorns.