Comparing Nutrients in 1 kilogram Acorns VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Acorns	Navel Oranges	Recommended Dietary Allowance
Energy	133% 3870kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	110% 61.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Acorns	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	60.8% 0.79mg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Navel Oranges	Recommended Dietary Allowance
Calcium	41% 410mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	7.54% 279g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Navel Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Navel Oranges:

• 1 kilogram of Acorns has 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains more Vitamin C than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Navel Oranges:

• 1 kilogram of Acorns has 15.9 times more Copper, 6.1 times more Iron, 5.6 times more Magnesium, 46.1 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium and 6.4 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3.1 times more Water than Raw Acorns.
• Both Acorns and Navel Oranges contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 7.9 times more Energy, 159.1 times more Fat, 182.5 times more Saturated Fat, 199.8 times more Omega 6, 3.2 times more Carbohydrate and 6.8 times more Protein than Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein