Comparing Nutrients in 1 kilogram Acorns VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	133% 3870kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	79% 30g	38g per day for Men 19-50 years
Protein	110% 61.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	20% 80μg	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	120% 108mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	41% 410mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	186% 1.67mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	267% 6.15mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	7.54% 279g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Canned Sweet Potato, Syrup Pack, Drained Solids per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Acorns has 4.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 229 times more Vitamin A and more Vitamin C than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 kilogram of Acorns has 2.4 times more Calcium, 3.7 times more Copper, 5.2 times more Magnesium, 2.2 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 3.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains more Sodium than Raw Acorns.
• Both Acorns and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3.6 times more Energy, 74.6 times more Fat, 45 times more Saturated Fat, 38.6 times more Omega 6, 1.6 times more Carbohydrate and 4.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6