Comparing Nutrients in 1 pound Dried Acorns VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Dried Acorns	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	79.6% 2309kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	NA	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	173% 225g	130g per day for Men 19-50 years
Sugars	NA	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	NA	65.7% 25g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	106% 1.38mg	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	130% 522μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Dried Acorns	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	24.5% 245mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	112% 1mg	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	59% 4.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	270% 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	66.7% 467mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	0.62% 23g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cracked-wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Acorns vs Cracked-wheat Bread:

• 1 pound of Dried Acorns has 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cracked-wheat Bread.
• While 1 lb of Cracked-wheat Bread contains 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Cracked-wheat Bread:

• 1 pound of Dried Acorns has 1.3 times more Calcium, 3.7 times more Copper, 1.6 times more Magnesium and 4 times more Potassium than Cracked-wheat Bread.
• While 1 lb of Cracked-wheat Bread contains 2.7 times more Iron, 1.5 times more Phosphorus, more Sodium and 1.9 times more Zinc than Dried Acorns.
• Both Dried Acorns and Cracked-wheat Bread contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 2 times more Energy, 8.1 times more Fat, 4.5 times more Saturated Fat and 9.3 times more Omega 6 than Cracked-wheat Bread.
• Both Dried Acorns and Cracked-wheat Bread offer comparable quantities of Carbohydrate and Protein per one pound.