Comparing Nutrients in 1 pound Dried Acorns VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Acorns	Broccoli	Recommended Dietary Allowance
Energy	79.6% 2309kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	61% 0.79mg	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	71.4% 286μg	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	0% 0mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.62% 23g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Acorns have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and more Vitamin C than Dried Acorns.
• Both Dried Acorns as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Acorns vs Broccoli:

• Dried Acorns have 16.7 times more Copper, 1.4 times more Iron, 3.9 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Sodium and 17.6 times more Water than Dried Acorns.
• Both Dried Acorns and Raw Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Acorns have 15 times more Energy, 84.9 times more Fat, 35.8 times more Saturated Fat, 123.5 times more Omega 6, 8.1 times more Carbohydrate and 2.9 times more Protein than Raw Broccoli.
• Both Dried Acorns as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.