Comparing Nutrients in 1 pound Acorns VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Acorns	Dried Acorns	Recommended Dietary Allowance
Energy	60.5% 1755kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	123% 21g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	187% 243g	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Acorns	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	242% 3.15mg	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	99% 395μg	130% 522μg	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	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

	Acorns	Dried Acorns	Recommended Dietary Allowance
Calcium	18.6% 186mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	412% 3.7mg	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	44.8% 3.6mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	269% 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	51% 358mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.62% 23g	3700g per day for Men 19-50 years

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

• Dried Acorns contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Acorns vs Dried Acorns:

• Dried Acorns contain 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Acorns.
• Both Raw Acorns and Dried Acorns have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Acorns contain 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Acorns.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.