Comparing Nutrients in 1 kilogram Acorns VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Breadnuts	11%	4%	85%

Macro Nutrients

	Acorns	Breadnuts	Recommended Dietary Allowance
Energy	133% 3870kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	NA	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	356% 463g	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	NA	38g per day for Men 19-50 years
Protein	110% 61.5g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Breadnuts	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	310% 4.03mg	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	165% 660μg	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	304% 274mg	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	Breadnuts	Recommended Dietary Allowance
Calcium	41% 410mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	1604% 14.4mg	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	261% 21mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	77.4% 1.78mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	348% 11830mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	7.54% 279g	12% 450g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Breadnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Breadnuts:

• 1 kilogram of Acorns has 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Breadnuts.
• While 1 kg of Raw Breadnut Tree Seeds contains 1.5 times more Vitamin B5 and more Vitamin C than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Breadnuts:

• 1 kilogram of Acorns has 7.5 times more Manganese than Breadnuts.
• While 1 kg of Raw Breadnut Tree Seeds contains 2.4 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 2.2 times more Potassium, more Sodium and 2.2 times more Zinc than Raw Acorns.
• Both Acorns and Breadnuts contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.8 times more Energy, 24.1 times more Fat, 11.6 times more Saturated Fat and 11.3 times more Omega 6 than Breadnuts.
• Both Acorns and Breadnuts offer comparable quantities of Carbohydrate and Protein per one kilogram.