Comparing Nutrients in 1 kilogram Acorns VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Acorns	Frozen Blackberries	Recommended Dietary Allowance
Energy	133% 3870kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	121% 157g	130g per day for Men 19-50 years
Sugars	NA	147% 107g	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	132% 50g	38g per day for Men 19-50 years
Protein	110% 61.5g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Acorns	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	75.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	47% 0.61mg	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	218% 870μg	85% 340μg	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	34.4% 31mg	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	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Frozen Blackberries	Recommended Dietary Allowance
Calcium	41% 410mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	133% 1.2mg	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	99% 7.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	532% 12.2mg	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	113% 790mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	7.54% 279g	22.2% 822g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Frozen Blackberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Frozen Blackberries:

• 1 kilogram of Acorns has 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 4.7 times more Vitamin B5, 8.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains more Vitamin C than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Frozen Blackberries:

• 1 kilogram of Acorns has 1.4 times more Calcium, 5.2 times more Copper, 2.8 times more Magnesium, 2.6 times more Phosphorus, 3.9 times more Potassium and 2 times more Zinc than Frozen Blackberries.
• While 1 kg of Frozen Blackberries contains 2.9 times more Water than Raw Acorns.
• Both Acorns and Frozen Blackberries contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 6 times more Energy, 55.5 times more Fat, 206.8 times more Saturated Fat, 28.2 times more Omega 6, 2.6 times more Carbohydrate and 5.2 times more Protein than Frozen Blackberries.
• 1 kilogram of Frozen Blackberries provide inadequate amounts of Omega 6