Comparing Nutrients in 1 pound Rye Bread VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Rye Bread	Dried Acorns	Recommended Dietary Allowance
Energy	40.5% 1175kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	187% 243g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	NA	38g per day for Men 19-50 years
Protein	69% 38.6g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	242% 3.15mg	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	125% 499μg	130% 522μg	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	2% 1.8mg	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	9.98% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Dried Acorns	Recommended Dietary Allowance
Calcium	33% 331mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	412% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	269% 6.2mg	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	81% 567mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	NA	55μg per day for Men 19-50 years
Sodium	182% 2735mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Dried Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Rye Bread vs Dried Acorns:

• 1 pound of Rye Bread has 2.9 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Dried Acorns.
• While 1 lb of Dried Acorns contains 2.1 times more Vitamin B5 and 9.3 times more Vitamin B6 than Rye Bread.
• Both Rye Bread and Dried Acorns provide similar amounts of Vitamin B9 per one pound.
• Both Rye Bread as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Rye Bread vs Dried Acorns:

• 1 pound of Rye Bread has 1.4 times more Calcium, 2.7 times more Iron, 1.2 times more Phosphorus, more Sodium and 1.7 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 4.4 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese and 4.3 times more Potassium than Rye Bread.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 2 times more Energy, 9.5 times more Fat, 6.5 times more Saturated Fat and 8.2 times more Omega 6 than Rye Bread.
• Both Rye Bread and Dried Acorns offer comparable quantities of Carbohydrate and Protein per one pound.