Comparing Nutrients in 300 calories Acorns VS Ketchup

Weight per 300 Calories

• Acorns: 77.5g
• Ketchup: 297g

100g of Acorns have 3.8 times more energy than 100g of Ketchup, having high energy density when compared to other foods.100g of Ketchup have average energy density.

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Ketchup	4%	1%	95%

Macro Nutrients

	Acorns	Ketchup	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	19% 18.5g	0.31% 0.3g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	7.5% 2.4g	0.13% 0.042g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	21% 3.56g	0.68% 0.12g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	NA	87% 63g	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	35.7% 26g	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	% 30.3g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	NA	2.34% 0.89g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	8.5% 4.77g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Acorns	Ketchup	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	8.6% 77.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	7.24% 0.087mg	2.72% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	7.04% 0.091mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	8.85% 1.4mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	11% 0.55mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	31.5% 0.41mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	17% 67.4μg	6.7% 26.7μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	0% 0mg	13.5% 12mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	NA	29% 4.34mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	NA	7.43% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Acorns	Ketchup	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.46% 44.6mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	53.5% 0.48mg	28% 0.25mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	NA	1.12% 45μg	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	13% 1.04mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	11.4% 48mg	9.2% 38.6mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	45% 1.04mg	11% 0.25mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	8.75% 61.2mg	11% 77.2mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	12.3% 418mg	24.5% 835mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	NA	3.8% 2.08μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0% 0mg	180% 2694mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	3.6% 0.4mg	4.6% 0.5mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	0.58% 21.6g	5.5% 203g	3700g per day for Men 19-50 years

Acorns VS Ketchup Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 kcal - Acorns or Ketchup?

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

• 300 calories of Acorns have 2.7 times more Vitamin B1, 4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Ketchup.
• While 300 kcal of Catsup contain 49.8 times more Vitamin A, 5.4 times more Vitamin B2, 3 times more Vitamin B3 and more Vitamin C than Raw Acorns.
• Both Acorns and Ketchup provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Ketchup have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Acorns as well as Catsup have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Acorns vs Ketchup:

• 300 calories of Acorns have 1.9 times more Copper, 1.2 times more Magnesium and 4.2 times more Manganese than Ketchup.
• While 300 kcal of Catsup contain 1.7 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium and more Sodium than Raw Acorns.
• Both Raw Acorns as well as Catsup lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorns have 62.3 times more Fat, 57.8 times more Saturated Fat, 30.8 times more Omega 6 and 1.5 times more Protein than Ketchup.
• While 300 kcal of Catsup contain 2.6 times more Carbohydrate than Raw Acorns.
• Both Acorns and Ketchup offer comparable quantities of Energy per 300 calories.
• 300 calories of Ketchup provide inadequate amounts of Omega 6 and Protein