Comparing Nutrients in 1 pound Canned Boston Brown Bread VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Acorns	6%	53%	41%

Macro Nutrients

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Energy	30.5% 885kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	44% 14g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	123% 21g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	142% 185g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	56% 21.3g	NA	38g per day for Men 19-50 years
Protein	42% 23.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.57mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	184% 2.4mg	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	12.5% 50μg	99% 395μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Acorns	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	313% 2.8mg	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	119% 9.53mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	264% 6.06mg	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	72.6% 508mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	NA	55μg per day for Men 19-50 years
Sodium	191% 2862mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	5.8% 214g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Boston Brown Bread versus 1 lb of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Boston Brown Bread vs Acorns:

• 1 pound of Canned Boston Brown Bread has 12.5 times more Vitamin A than Acorns.
• While 1 lb of Raw Acorns contains 8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 7.9 times more Vitamin B9 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1
• 1 pound of Acorns have insufficient amounts of Vitamin A
• Both Canned Boston Brown Bread as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Boston Brown Bread vs Acorns:

• 1 pound of Canned Boston Brown Bread has 1.7 times more Calcium, 2.7 times more Iron, 1.4 times more Phosphorus and more Sodium than Acorns.
• While 1 lb of Raw Acorns contains 7.8 times more Copper, 1.3 times more Manganese and 1.7 times more Potassium than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Acorns contains 2 times more Energy, 15.9 times more Fat, 11 times more Saturated Fat and 9 times more Omega 6 than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Acorns offer comparable quantities of Carbohydrate and Protein per one pound.