Comparing Nutrients in 1 kilogram Dried Acorns VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Dried Acorns	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	176% 5090kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	31% 40g	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	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	145% 81g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	55.4% 0.72mg	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	120% 480μg	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	394% 355mg	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	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 Acorns	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	54% 540mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	156% 1.4mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	161% 3.7mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Steamed Taro Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Acorns vs Steamed Taro Leaves:

• 1 kilogram of Dried Acorns has 1.9 times more Vitamin B3, 21.4 times more Vitamin B5, 9.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Steamed Taro Leaves provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Dried Acorns as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Acorns vs Steamed Taro Leaves:

• 1 kilogram of Dried Acorns has 5.8 times more Copper, 4.1 times more Magnesium, 3.7 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 1.6 times more Calcium and 18.2 times more Water than Dried Acorns.
• Both Dried Acorns and Steamed Taro Leaves contain similar levels of Iron per one kilogram.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 21.2 times more Energy, 76.6 times more Fat, 49.2 times more Saturated Fat, 51.7 times more Omega 6, 13.3 times more Carbohydrate and 3 times more Protein than Steamed Taro Leaves.
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6