Comparing Nutrients in 1 pound Dried Acorns VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Dried Acorns	Raw Spelt	Recommended Dietary Allowance
Energy	79.6% 2309kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	NA	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	245% 318g	130g per day for Men 19-50 years
Sugars	NA	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.68g	g per day for Men 19-50 years
Fiber	NA	128% 48.5g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Raw Spelt	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	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	130% 522μg	51% 204μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Raw Spelt	Recommended Dietary Allowance
Calcium	24.5% 245mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	258% 2.3mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	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	260% 1819mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Raw Spelt per 1 lb

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

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

• 1 pound of Dried Acorns has 1.4 times more Vitamin B2, 3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 2.4 times more Vitamin B1 and 2.8 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns and Raw Spelt provide similar amounts of Vitamin B5 per one pound.
• Both Dried Acorns as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Raw Spelt:

• 1 pound of Dried Acorns has 2 times more Calcium, 1.6 times more Copper and 1.8 times more Potassium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 4.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 3.9 times more Phosphorus and 4.9 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 1.5 times more Energy, 12.9 times more Fat, 10.1 times more Saturated Fat and 5.1 times more Omega 6 than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 1.3 times more Carbohydrate and 1.8 times more Protein than Dried Acorns.