Comparing Nutrients in 1 pound Boiled Pumpkin VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Boiled Pumpkin	Dried Acorns	Recommended Dietary Allowance
Energy	3.13% 91kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	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	17% 22.2g	187% 243g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	5.83% 3.27g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Dried Acorns	Recommended Dietary Allowance
Vitamin A	145% 1306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	10.2% 41μg	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	23.7% 21.3mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Dried Acorns	Recommended Dietary Allowance
Calcium	6.8% 68mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	32.3% 2.6mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	19.4% 136mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Dried Acorns per 1 lb

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

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

• 1 pound of Boiled Pumpkin has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 lb of Dried Acorns contains 4.8 times more Vitamin B1, 2 times more Vitamin B2, 5.8 times more Vitamin B3, 4.7 times more Vitamin B5, 15.8 times more Vitamin B6 and 12.8 times more Vitamin B9 than Boiled and Drained Pumpkin.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Pumpkin as well as Dried Acorns have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin vs Dried Acorns:

• 1 pound of Boiled Pumpkin has 18.5 times more Water than Dried Acorns.
• While 1 lb of Dried Acorns contains 3.6 times more Calcium, 9 times more Copper, 1.8 times more Iron, 9.1 times more Magnesium, 15.3 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 2.9 times more Zinc than Boiled and Drained Pumpkin.
• 1 pound of Boiled Pumpkin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Acorns contains 25.5 times more Energy, 448.7 times more Fat, 110.4 times more Saturated Fat, 3026 times more Omega 6, 11 times more Carbohydrate and 11.3 times more Protein than Boiled and Drained Pumpkin.
• 1 pound of Boiled Pumpkin provide inadequate amounts of Energy, Omega 6 and Protein