Comparing Nutrients in 300 calories Dock VS Acorns

Weight per 300 calories

• Dock: 1364g
• Acorns: 77.5g

Raw Acorns have 17.6 times more energy per unit of mass than Raw Dock, which is high in comparison to other foods. Dock having very low energy density.

Discover which food has more nutrients per 300 calories - Dock or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Acorns	6%	53%	41%

Macro Nutrients

	Dock	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.84% 9.55g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	NA	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.6g	24.3% 31.6g	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	104% 39.5g	NA	38g per day for Men 19-50 years
Protein	48.7% 27.3g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Dock	Acorns	Recommended Dietary Allowance
Vitamin A	303% 2727μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	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	44.3% 177μg	17% 67.4μg	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	727% 655mg	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

	Dock	Acorns	Recommended Dietary Allowance
Calcium	60% 600mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	409% 32.7mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	334% 1405mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	123% 859mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	156% 5318mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.64% 54.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	34.3% 1268g	0.58% 21.6g	3700g per day for Men 19-50 years

Dock VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dock or Acorns?

Lets compare vitamin content per 300 calories of Dock vs Acorns:

• 300 calories of Dock have 1759.1 times more Vitamin A, 6.3 times more Vitamin B1, 14.9 times more Vitamin B2, 4.8 times more Vitamin B3, 4.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Acorns.
• Both Dock and Acorns provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dock as well as Raw Acorns have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dock vs Acorns:

• 300 calories of Dock have 18.9 times more Calcium, 3.7 times more Copper, 53.4 times more Iron, 29.2 times more Magnesium, 4.6 times more Manganese, 14 times more Phosphorus, 12.7 times more Potassium, 6.9 times more Zinc and 58.6 times more Water than Acorns.
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dock have 1.4 times more Carbohydrate and 5.7 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 1.9 times more Fat than Raw Dock.
• Both Dock and Acorns offer comparable quantities of Energy per 300 calories.