Comparing Nutrients in 1 kilogram Raspberries Puree VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Acorns	6%	53%	41%

Macro Nutrients

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Energy	19% 550kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	97% 31g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	270% 46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	313% 408g	130g per day for Men 19-50 years
Sugars	90% 65.6g	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	45.5% 33g	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	% 30.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	75% 300μg	218% 870μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	162% 146mg	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	51.3% 7.7mg	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

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Calcium	23% 230mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	690% 6.2mg	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	86.3% 6.9mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	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	43% 300mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	23.2% 859g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raspberries Puree vs Acorns:

• 1 kilogram of Raspberries Puree has more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 14.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raspberries Puree with Seeds.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Raw Acorns have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Raspberries Puree vs Acorns:

• 1 kilogram of Raspberries Puree has 3.1 times more Water than Acorns.
• While 1 kg of Raw Acorns contains 1.8 times more Calcium, 7.2 times more Copper, 2.5 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Acorns contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 7 times more Energy, 24.6 times more Fat, 50 times more Saturated Fat, 153.2 times more Omega 6, 3.5 times more Carbohydrate and 5.6 times more Protein than Raspberries Puree with Seeds.
• 1 kilogram of Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein