Comparing Nutrients in 1 pound Dried Acorns VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Dried Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	79.6% 2309kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	65.4% 85g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	4.2% 0.054mg	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	3.4% 13.6μg	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	50.4% 45.4mg	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	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	24.5% 245mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	109% 0.98mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	35% 0.8mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Gooseberries, canned, light syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Acorns versus 1 lb of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Acorns vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 pound of Dried Acorns has 7.5 times more Vitamin B1, 2.9 times more Vitamin B2, 15.7 times more Vitamin B3, 6.8 times more Vitamin B5, 57.9 times more Vitamin B6 and 38.3 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 lb of Gooseberries, canned, light syrup pack, solids and liquids contains more Vitamin C than Dried Acorns.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin C
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dried Acorns as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Gooseberries, canned, light syrup pack, solids and liquids:

• 1 pound of Dried Acorns has 3.4 times more Calcium, 3.8 times more Copper, 3.2 times more Iron, 13.7 times more Magnesium, 7.7 times more Manganese, 14.7 times more Phosphorus, 9.2 times more Potassium and 6.1 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 1 lb of Gooseberries, canned, light syrup pack, solids and liquids contains 15.8 times more Water than Dried Acorns.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 7 times more Energy, 157.1 times more Fat, 314.2 times more Saturated Fat, 64.4 times more Omega 6, 2.9 times more Carbohydrate and 12.5 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein