Comparing Nutrients in 1 kilogram Acorns VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Acorns	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	133% 3870kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	19.3% 6.2g	32g per day for Men 19-50 years
Omega 3	NA	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	86.5% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	309% 402g	130g per day for Men 19-50 years
Sugars	NA	92% 66.7g	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	108% 41g	38g per day for Men 19-50 years
Protein	110% 61.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Acorns	Rolls, dinner, oat bran	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	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	310% 49.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	34.6% 0.45mg	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	238% 950μg	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	32% 4.8mg	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	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	41% 410mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	151% 1.36mg	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	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	328% 7.54mg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	NA	533% 293μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	275% 4130mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	93% 10mg	11mg per day for Men 19-50 years
Water	7.54% 279g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Rolls, dinner, oat bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Rolls, dinner, oat bran:

• 1 kilogram of Acorns has 1.7 times more Vitamin B5 and 11.7 times more Vitamin B6 than Rolls, dinner, oat bran.
• While 1 kg of Rolls, dinner, oat bran contains 4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Rolls, dinner, oat bran provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Acorns as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Rolls, dinner, oat bran:

• 1 kilogram of Acorns has 4.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese and 4.5 times more Potassium than Rolls, dinner, oat bran.
• While 1 kg of Rolls, dinner, oat bran contains 2.1 times more Calcium, 5.2 times more Iron, 1.5 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.6 times more Energy, 5.2 times more Fat, 5 times more Saturated Fat and 3.1 times more Omega 6 than Rolls, dinner, oat bran.
• While 1 kg of Rolls, dinner, oat bran contains 1.5 times more Protein than Raw Acorns.
• Both Acorns and Rolls, dinner, oat bran offer comparable quantities of Carbohydrate per one kilogram.