Comparing Nutrients in 1 kilogram Acorns VS Cooked Tempeh

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cooked Tempeh	37%	48%	15%

Macro Nutrients

	Acorns	Cooked Tempeh	Recommended Dietary Allowance
Energy	133% 3870kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	117% 114g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	106% 34g	32g per day for Men 19-50 years
Omega 3	NA	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	37.2% 27g	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	97% 37g	38g per day for Men 19-50 years
Protein	110% 61.5g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cooked Tempeh	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	153% 2mg	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	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.3% 1.4μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cooked Tempeh	Recommended Dietary Allowance
Calcium	41% 410mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	600% 5.4mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	559% 13mg	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	361% 2530mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	7.54% 279g	16% 596g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cooked Tempeh per 1 kg

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

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

• 1 kilogram of Acorns has 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 3 times more Vitamin B2 and more Vitamin B12 than Raw Acorns.
• Both Acorns and Cooked Tempeh provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin B12
• Both Raw Acorns as well as Cooked Tempeh have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cooked Tempeh:

• 1 kilogram of Acorns has 1.3 times more Potassium than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 2.3 times more Calcium, 2.7 times more Iron, 3.2 times more Phosphorus and 3.1 times more Zinc than Raw Acorns.
• Both Acorns and Cooked Tempeh contain similar levels of Copper, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 2 times more Energy, 2.1 times more Fat, 1.8 times more Omega 6 and 5.3 times more Carbohydrate than Cooked Tempeh.
• While 1 kg of Cooked Tempeh contains 3.2 times more Protein than Raw Acorns.
• Both Acorns and Cooked Tempeh offer comparable quantities of Saturated Fat per one kilogram.