Comparing Nutrients in 1 kilogram Dried Acorns VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Dried Acorns	Raw Spelt	Recommended Dietary Allowance
Energy	176% 5090kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	NA	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	540% 702g	130g per day for Men 19-50 years
Sugars	NA	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	NA	282% 107g	38g per day for Men 19-50 years
Protein	145% 81g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	288% 1150μg	113% 450μg	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	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Raw Spelt	Recommended Dietary Allowance
Calcium	54% 540mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	568% 5.1mg	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	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	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	573% 4010mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Raw Spelt per 1 kg

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

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

• 1 kilogram of Dried Acorns has 1.4 times more Vitamin B2, 3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 2.4 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns and Raw Spelt provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Acorns as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Acorns vs Raw Spelt:

• 1 kilogram of Dried Acorns has 2 times more Calcium, 1.6 times more Copper and 1.8 times more Potassium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 4.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus and 4.9 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 1.5 times more Energy, 12.9 times more Fat, 10.1 times more Saturated Fat and 5.1 times more Omega 6 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.3 times more Carbohydrate and 1.8 times more Protein than Dried Acorns.