Comparing Nutrients in 1 kilogram Acorns VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Acorns	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	133% 3870kcal	148% 4290kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	44.2% 14g	32g per day for Men 19-50 years
Omega 3	NA	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	565% 734g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	374% 142g	38g per day for Men 19-50 years
Protein	110% 61.5g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Acorns	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	131% 1.7mg	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	42.5% 170μg	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	334% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	606% 5.45mg	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	285% 23mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	NA	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	377% 2640mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	NA	156% 86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	348% 38.3mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Popcorn, microwave, low fat and sodium per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Acorns has 3.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 3.1 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Popcorn, microwave, low fat and sodium provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Raw Acorns as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Popcorn, microwave, low fat and sodium:

• 1 kilogram of Acorns has 3.7 times more Calcium and 2.2 times more Potassium than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 2.9 times more Iron, 2.4 times more Magnesium, 3.3 times more Phosphorus, more Sodium and 7.5 times more Zinc than Raw Acorns.
• Both Acorns and Popcorn, microwave, low fat and sodium contain similar levels of Copper per one kilogram.
• 1 kilogram of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 2.5 times more Fat, 2.2 times more Saturated Fat and 1.4 times more Omega 6 than Popcorn, microwave, low fat and sodium.
• While 1 kg of Popcorn, microwave, low fat and sodium contains 1.8 times more Carbohydrate and 2 times more Protein than Raw Acorns.
• Both Acorns and Popcorn, microwave, low fat and sodium offer comparable quantities of Energy per one kilogram.