Comparing Nutrients in 300 calories Candies, carob, unsweetened VS Acorns

Weight per 300 calories

• Candies, carob, unsweetened: 55.6g
• Acorns: 77.5g

Candies, carob, unsweetened have 1.4 times more energy per 100g than Acorns. It has very high energy density when compared to other foods. Raw Acorns having high energy density.

Discover which food has more nutrients per 300 calories - Candies, carob, unsweetened or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Acorns	6%	53%	41%

Macro Nutrients

	Candies, carob, unsweetened	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0.19% 0.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	26% 19g	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	5.56% 2.1g	NA	38g per day for Men 19-50 years
Protein	8.1% 4.53g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Acorns	Recommended Dietary Allowance
Vitamin A	0.062% 0.56μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	31.5% 0.41mg	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	2.9% 11.7μg	17% 67.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.56% 4.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Acorns	Recommended Dietary Allowance
Calcium	17% 168mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	53.5% 0.48mg	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	8.96% 0.72mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	45% 1.04mg	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	10% 70mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	3.96% 59.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.58% 21.6g	3700g per day for Men 19-50 years

Candies, Carob, Unsweetened VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, carob, unsweetened or Acorns?

Lets compare vitamin content per 300 calories of Candies, carob, unsweetened vs Acorns:

• 300 calories of Candies, carob, unsweetened have more Vitamin B12 than Acorns.
• While 300 kcal of Raw Acorns contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6 and 5.8 times more Vitamin B9 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Acorns provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Candies, carob, unsweetened have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Acorns have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Candies, carob, unsweetened vs Acorns:

• 300 calories of Candies, carob, unsweetened have 5.3 times more Calcium and 5 times more Zinc than Acorns.
• While 300 kcal of Raw Acorns contain 4.7 times more Copper, 2.4 times more Magnesium and 13.3 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Acorns contain similar levels of Iron, Phosphorus and Potassium per 300 calories.
• 300 calories of Candies, carob, unsweetened lack sufficient amounts of Magnesium and Manganese
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, carob, unsweetened have 6.7 times more Saturated Fat than Acorns.
• While 300 kcal of Raw Acorns contain 24.3 times more Omega 6 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Acorns offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 300 calories.
• 300 calories of Candies, carob, unsweetened provide inadequate amounts of Omega 6