Comparing Nutrients in 1 kilogram Acorns VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Rye Bread	13%	12%	75%

Macro Nutrients

	Acorns	Rye Bread	Recommended Dietary Allowance
Energy	133% 3870kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	372% 483g	130g per day for Men 19-50 years
Sugars	NA	53% 38.5g	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	153% 58g	38g per day for Men 19-50 years
Protein	110% 61.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Acorns	Rye Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	362% 4.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	57.7% 0.75mg	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	275% 1100μg	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	4.44% 4mg	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	22% 3.3mg	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

	Acorns	Rye Bread	Recommended Dietary Allowance
Calcium	41% 410mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	207% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.8% 510μg	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	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	358% 8.24mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	562% 309μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	402% 6030mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	7.54% 279g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Rye Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Rye Bread:

• 1 kilogram of Acorns has 1.6 times more Vitamin B5 and 7 times more Vitamin B6 than Rye Bread.
• While 1 kg of Rye Bread contains 3.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Rye Bread:

• 1 kilogram of Acorns has 3.3 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese and 3.2 times more Potassium than Rye Bread.
• While 1 kg of Rye Bread contains 1.8 times more Calcium, 3.6 times more Iron, 1.6 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.5 times more Energy, 7.2 times more Fat, 5 times more Saturated Fat and 6.2 times more Omega 6 than Rye Bread.
• While 1 kg of Rye Bread contains 1.4 times more Protein than Raw Acorns.
• Both Acorns and Rye Bread offer comparable quantities of Carbohydrate per one kilogram.