Comparing Nutrients in 1 kilogram Acorns VS Microwaved Potatoes Skin

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Microwaved Potatoes Skin	13%	1%	86%

Macro Nutrients

	Acorns	Microwaved Potatoes Skin	Recommended Dietary Allowance
Energy	133% 3870kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	NA	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	145% 55g	38g per day for Men 19-50 years
Protein	110% 61.5g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Acorns	Microwaved Potatoes Skin	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	119% 5.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	378% 4.9mg	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	170% 153mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Microwaved Potatoes Skin	Recommended Dietary Allowance
Calcium	41% 410mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	980% 8.8mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	426% 9.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	7.54% 279g	17% 635g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Microwaved Potatoes Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Microwaved Potatoes Skin:

• 1 kilogram of Acorns has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B5 and 5.1 times more Vitamin B9 than Microwaved Potatoes Skin.
• While 1 kg of Microwaved Potatoes Skin no Salt contains more Vitamin C than Raw Acorns.
• Both Acorns and Microwaved Potatoes Skin provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Microwaved Potatoes Skin no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Microwaved Potatoes Skin:

• 1 kilogram of Acorns has 1.7 times more Magnesium and 1.4 times more Manganese than Microwaved Potatoes Skin.
• While 1 kg of Microwaved Potatoes Skin no Salt contains 1.4 times more Copper and 7.5 times more Iron than Raw Acorns.
• Both Acorns and Microwaved Potatoes Skin contain similar levels of Calcium, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 2.9 times more Energy, 238.6 times more Fat, 119.3 times more Saturated Fat, 143.6 times more Omega 6, 1.4 times more Carbohydrate and 1.4 times more Protein than Microwaved Potatoes Skin.
• 1 kilogram of Microwaved Potatoes Skin provide inadequate amounts of Omega 6