Comparing Nutrients in 1 pound Oats VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Acorns	6%	53%	41%

Macro Nutrients

	Oats	Acorns	Recommended Dietary Allowance
Energy	61% 1764kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	44% 14g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	142% 185g	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	127% 48g	NA	38g per day for Men 19-50 years
Protein	137% 76.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oats	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	99% 395μg	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	0% 0IU	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

	Oats	Acorns	Recommended Dietary Allowance
Calcium	24.5% 245mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	313% 2.8mg	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	268% 21.4mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	264% 6.06mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1% 37.3g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Acorns per 1 lb

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

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

• 1 pound of Oats has 6.8 times more Vitamin B1 and 1.9 times more Vitamin B5 than Acorns.
• While 1 lb of Raw Acorns contains 1.9 times more Vitamin B3, 4.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oats.
• Both Oats and Acorns provide similar amounts of Vitamin B2 per one pound.
• Both Oats as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oats vs Acorns:

• 1 pound of Oats has 1.3 times more Calcium, 6 times more Iron, 2.9 times more Magnesium, 3.7 times more Manganese, 6.6 times more Phosphorus and 7.8 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 1.3 times more Potassium than Oats.
• Both Oats and Acorns contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oats has 1.6 times more Carbohydrate and 2.7 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 3.5 times more Fat, 2.5 times more Saturated Fat and 1.9 times more Omega 6 than Oats.
• Both Oats and Acorns offer comparable quantities of Energy per one pound.