Comparing Nutrients in 1 kilogram Raspberries VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Acorns	6%	53%	41%

Macro Nutrients

	Raspberries	Acorns	Recommended Dietary Allowance
Energy	18% 520kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	97% 31g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	NA	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	313% 408g	130g per day for Men 19-50 years
Sugars	61% 44.2g	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	32.4% 23.5g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	171% 65g	NA	38g per day for Men 19-50 years
Protein	21.4% 12g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Acorns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	291% 262mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Acorns	Recommended Dietary Allowance
Calcium	25% 250mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	52.4% 220mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	41.4% 290mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	23% 858g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Raspberries 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 vs Acorns:

• 1 kilogram of Raspberries has more Vitamin C than Acorns.
• While 1 kg of Raw Acorns contains 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 9.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Raspberries.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raspberries vs Acorns:

• 1 kilogram of Raspberries has 3.1 times more Water than Acorns.
• While 1 kg of Raw Acorns contains 1.6 times more Calcium, 6.9 times more Copper, 2.8 times more Magnesium, 2 times more Manganese, 2.7 times more Phosphorus and 3.6 times more Potassium than Raw Raspberries.
• Both Raspberries and Acorns contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 7.4 times more Energy, 36.7 times more Fat, 163.3 times more Saturated Fat, 18.5 times more Omega 6, 3.4 times more Carbohydrate and 5.1 times more Protein than Raw Raspberries.
• 1 kilogram of Raspberries provide inadequate amounts of Energy and Omega 6