Comparing Nutrients in 1 kilogram Acorns VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Acorns	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	133% 3870kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	48.8% 47.3g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	24.3% 7.8g	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	270% 46g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	590% 767g	130g per day for Men 19-50 years
Sugars	NA	418% 303g	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	2.5% 1.8g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 297g	g per day for Men 19-50 years
Fiber	NA	189% 72g	38g per day for Men 19-50 years
Protein	110% 61.5g	165% 93g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	769% 6920μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	891% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	771% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	734% 117mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	1126% 14.6mg	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	370% 1480μg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	41% 410mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	267% 2.4mg	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	99% 7.9mg	1295% 104mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	999% 23mg	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	436% 3050mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	NA	305% 168μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	156% 17mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 346 times more Vitamin A, 9.5 times more Vitamin B1, 8.5 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Cereals, oats, instant, fortified, maple and brown sugar, dry provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin A
• Both Raw Acorns as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 kilogram of Acorns has 2.6 times more Copper and 1.5 times more Potassium than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 6.3 times more Calcium, 13.1 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.9 times more Phosphorus, more Sodium and 3.4 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 5 times more Fat, 4 times more Saturated Fat and 3 times more Omega 6 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 1.9 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Energy per one kilogram.