Comparing Nutrients in 1 pound Acorns VS Boiled Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Turnip Greens with Salt	19%	9%	72%

Macro Nutrients

	Acorns	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Energy	60.5% 1755kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	50% 28g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	63% 0.82mg	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	134% 535μg	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	138% 124mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Boiled Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	128% 1.15mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	66.5% 1.53mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.42% 127g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Boiled Turnip Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Boiled Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Boiled Turnip Greens with Salt:

• 1 pound of Acorns has 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Turnip Greens with Salt.
• While 1 lb of Boiled and Drained Turnip Greens with Salt contains 190.5 times more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 1 pound of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Boiled and Drained Turnip Greens with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Acorns vs Boiled Turnip Greens with Salt:

• 1 pound of Acorns has 2.5 times more Copper, 2.8 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium and 3.6 times more Zinc than Boiled Turnip Greens with Salt.
• While 1 lb of Boiled and Drained Turnip Greens with Salt contains 3.3 times more Calcium, more Sodium and 3.3 times more Water than Raw Acorns.
• Both Acorns and Boiled Turnip Greens with Salt contain similar levels of Iron per one pound.
• 1 pound of Boiled Turnip Greens with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 19.4 times more Energy, 103.7 times more Fat, 58.5 times more Saturated Fat, 164.1 times more Omega 6, 9.3 times more Carbohydrate and 5.4 times more Protein than Boiled Turnip Greens with Salt.
• 1 pound of Boiled Turnip Greens with Salt provide inadequate amounts of Energy and Omega 6