Comparing Nutrients in 1 kilogram Dried Plums VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Acorns	6%	53%	41%

Macro Nutrients

	Dried Plums	Acorns	Recommended Dietary Allowance
Energy	82.8% 2400kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	97% 31g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 639g	313% 408g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	187% 71g	NA	38g per day for Men 19-50 years
Protein	39% 22g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Acorns	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	406% 5.3mg	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	10% 40μg	218% 870μg	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	6.67% 6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Acorns	Recommended Dietary Allowance
Calcium	43% 430mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	690% 6.2mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	581% 13.4mg	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	99% 690mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	8.36% 309g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Plums vs Acorns:

• 1 kilogram of Dried Plums has 19.5 times more Vitamin A and 1.6 times more Vitamin B2 than Acorns.
• While 1 kg of Raw Acorns contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 21.8 times more Vitamin B9 than Raw Dried Plums.
• Both Dried Plums and Acorns provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin B9
• 1 kilogram of Acorns have insufficient amounts of Vitamin A
• Both Raw Dried Plums as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Acorns:

• 1 kilogram of Dried Plums has 1.4 times more Potassium than Acorns.
• While 1 kg of Raw Acorns contains 2.2 times more Copper, 1.5 times more Magnesium and 4.5 times more Manganese than Raw Dried Plums.
• Both Dried Plums and Acorns contain similar levels of Calcium, Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 1.6 times more Carbohydrate than Acorns.
• While 1 kg of Raw Acorns contains 1.6 times more Energy, 62.8 times more Fat, 35.3 times more Saturated Fat, 104.5 times more Omega 6 and 2.8 times more Protein than Raw Dried Plums.
• 1 kilogram of Dried Plums provide inadequate amounts of Omega 6