Comparing Nutrients in 1 pound Dried Acorns VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Semolina	14%	3%	83%

Macro Nutrients

	Dried Acorns	Semolina	Recommended Dietary Allowance
Energy	79.6% 2309kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	254% 330g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Semolina	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	36% 0.47mg	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	81.6% 327μg	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	0% 0mg	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	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	Semolina	Recommended Dietary Allowance
Calcium	24.5% 245mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	95% 0.86mg	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	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	122% 2.8mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Semolina per 1 lb

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

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

• 1 pound of Dried Acorns has 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 6.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Semolina.
• While 1 lb of Semolina contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Semolina:

• 1 pound of Dried Acorns has 3.2 times more Calcium, 4.3 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese and 3.8 times more Potassium than Semolina.
• While 1 lb of Semolina contains 1.3 times more Phosphorus and 1.6 times more Zinc than Dried Acorns.
• Both Dried Acorns and Semolina contain similar levels of Iron per one pound.
• 1 pound of Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 1.4 times more Energy, 29.9 times more Fat, 27.2 times more Saturated Fat and 15.4 times more Omega 6 than Semolina.
• While 1 lb of Semolina contains 1.4 times more Carbohydrate and 1.6 times more Protein than Dried Acorns.