Comparing Nutrients in 1 kilogram Acorns VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Acorns	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	133% 3870kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	26% 8.36g	32g per day for Men 19-50 years
Omega 3	NA	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	393% 511g	130g per day for Men 19-50 years
Sugars	NA	117% 84.6g	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	197% 75g	38g per day for Men 19-50 years
Protein	110% 61.5g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Acorns	Rolls, dinner, whole-wheat	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	207% 2.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	230% 36.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	150% 1.95mg	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	75% 300μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	41% 410mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	266% 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	303% 24mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	202% 850mg	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	320% 2240mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	80% 2720mg	3400mg per day for Men 19-50 years
Selenium	NA	898% 494μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	347% 5210mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	183% 20mg	11mg per day for Men 19-50 years
Water	7.54% 279g	8.95% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Rolls, dinner, whole-wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Rolls, dinner, whole-wheat:

• 1 kilogram of Acorns has 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.9 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Rolls, dinner, whole-wheat:

• 1 kilogram of Acorns has 2.6 times more Copper and 2 times more Potassium than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 2.6 times more Calcium, 3.1 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, more Sodium and 3.9 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.5 times more Energy, 5.1 times more Fat, 3.7 times more Saturated Fat and 2.3 times more Omega 6 than Rolls, dinner, whole-wheat.
• While 1 kg of Rolls, dinner, whole-wheat contains 1.3 times more Carbohydrate and 1.4 times more Protein than Raw Acorns.