Comparing Nutrients in 300 calories Acorns VS Mustard Greens

Weight per 300 calories

• Acorns: 77.5g
• Mustard Greens: 1111g

Acorns have 14.3 times more energy per 100g than Mustard Greens. It has high energy density when compared to other foods. Raw Mustard Greens having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Acorns	Mustard Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	1.3% 0.22g	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.7g	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	94% 35.6g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Acorns	Mustard Greens	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	186% 1678μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	46.7% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	154% 2mg	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% 67.4μg	33.3% 133μg	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	864% 778mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	149% 22.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2384% 2861μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Mustard Greens	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	128% 1278mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	204% 1.83mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	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	8.75% 61.2mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	125% 4267mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	27.2% 1008g	3700g per day for Men 19-50 years

Acorns VS Mustard Greens Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Acorns vs Mustard Greens:

• 300 kcal of Raw Mustard Greens contain 1082.2 times more Vitamin A, 10.2 times more Vitamin B1, 13.4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B5, 4.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 300 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Acorns vs Mustard Greens:

• 300 kcal of Raw Mustard Greens contain 40.2 times more Calcium, 3.8 times more Copper, 29.8 times more Iron, 7.4 times more Magnesium, 10.5 times more Phosphorus, 10.2 times more Potassium, more Sodium, 7 times more Zinc and 46.6 times more Water than Raw Acorns.
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorns have 4 times more Fat, 21.6 times more Saturated Fat and 16 times more Omega 6 than Mustard Greens.
• While 300 kcal of Raw Mustard Greens contain 1.6 times more Carbohydrate and 6.7 times more Protein than Raw Acorns.
• Both Acorns and Mustard Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Mustard Greens provide inadequate amounts of Omega 6