Comparing Nutrients in 300 calories Dried Acorns VS Gooseberries, canned, light syrup pack, solids and liquids

Weight per 300 calories

• Dried Acorns: 59g
• Gooseberries, canned, light syrup pack, solids and liquids: 411g

Dried Acorns have 7 times more energy per 100g than Gooseberries, canned, light syrup pack, solids and liquids. It has very high energy density when compared to other foods. Gooseberries, canned, light syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Dried Acorns or Gooseberries, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Dried Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	7.52% 2.4g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	NA	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	59.3% 77g	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	NA	26% 9.86g	38g per day for Men 19-50 years
Protein	8.53% 4.77g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.2% 28.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.93% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	3.8% 0.049mg	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	17% 67.8μg	3.1% 12.3μg	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	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.2% 32mg	6.58% 65.8mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	99% 0.89mg	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	7.66% 0.61mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	5.87% 24.7mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	31.6% 0.73mg	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	8.67% 60.7mg	4.1% 28.8mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.081% 3g	8.9% 329g	3700g per day for Men 19-50 years

Dried Acorns VS Gooseberries, Canned, Light Syrup Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Acorns or Gooseberries, canned, light syrup pack, solids and liquids?

Lets compare vitamin content per 300 calories of Dried Acorns vs Gooseberries, canned, light syrup pack, solids and liquids:

• 300 calories of Dried Acorns have 2.3 times more Vitamin B3, 8.3 times more Vitamin B6 and 5.5 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 300 kcal of Gooseberries, canned, light syrup pack, solids and liquids contain 2.4 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Gooseberries, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Dried Acorns have insufficient amounts of Vitamin C
• 300 calories of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dried Acorns as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Acorns vs Gooseberries, canned, light syrup pack, solids and liquids:

• 300 calories of Dried Acorns have 2 times more Magnesium, 2.1 times more Phosphorus and 1.3 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• While 300 kcal of Gooseberries, canned, light syrup pack, solids and liquids contain 2.1 times more Calcium, 1.8 times more Copper, 2.2 times more Iron and 110.4 times more Water than Dried Acorns.
• Both Dried Acorns and Gooseberries, canned, light syrup pack, solids and liquids contain similar levels of Manganese per 300 calories.
• 300 calories of Dried Acorns lack sufficient amounts of Calcium
• 300 calories of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Acorns as well as Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Acorns have 22.5 times more Fat, 45.1 times more Saturated Fat, 9.2 times more Omega 6 and 1.8 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While 300 kcal of Gooseberries, canned, light syrup pack, solids and liquids contain 2.4 times more Carbohydrate than Dried Acorns.
• Both Dried Acorns and Gooseberries, canned, light syrup pack, solids and liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein