Comparing Nutrients in 1 pound Acorns VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Acorns	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	60.5% 1755kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	156% 113g	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	37% 14g	38g per day for Men 19-50 years
Protein	50% 28g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Acorns	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	76% 0.99mg	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	0% 0μg	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	14.6% 13mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	99% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	62% 0.56mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	26% 0.59mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	3.42% 127g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Plums, dried (prunes), stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Acorns has 4.7 times more Vitamin B1, 2.5 times more Vitamin B3, 6.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin B9 than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains more Vitamin C than Raw Acorns.
• Both Acorns and Plums, dried (prunes), stewed, without added sugar provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9
• Both Raw Acorns as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Acorns vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Acorns has 2.2 times more Calcium, 5 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 10.2 times more Manganese, 2.6 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 3.6 times more Energy, 149.1 times more Fat, 310.2 times more Saturated Fat, 176.8 times more Omega 6, 1.5 times more Carbohydrate and 6.4 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 6 and Protein