Comparing Nutrients in 1 kilogram Acorns VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Acorns	Cooked Spelt	Recommended Dietary Allowance
Energy	133% 3870kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	270% 46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	203% 264g	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	103% 39g	38g per day for Men 19-50 years
Protein	110% 61.5g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cooked Spelt	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	161% 25.7mg	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	61.5% 0.8mg	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	32.5% 130μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.3% 2.6mg	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	Cooked Spelt	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	239% 2.15mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	474% 11mg	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	214% 1500mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	NA	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	7.54% 279g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cooked Spelt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Cooked Spelt:

• 1 kilogram of Acorns has 3.9 times more Vitamin B2, 6.6 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Spelt.
• While 1 kg of Cooked Spelt contains 1.4 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Cooked Spelt provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Acorns as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cooked Spelt:

• 1 kilogram of Acorns has 4.1 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese and 3.8 times more Potassium than Cooked Spelt.
• While 1 kg of Cooked Spelt contains 2.1 times more Iron, 1.9 times more Phosphorus and 2.5 times more Zinc than Raw Acorns.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3 times more Energy, 28.1 times more Fat and 1.5 times more Carbohydrate than Cooked Spelt.
• Both Acorns and Cooked Spelt offer comparable quantities of Protein per one kilogram.