Comparing Nutrients in 300 calories Acorns VS Raspberry Juice Concentrate

Weight per 300 calories

• Acorns: 77.5g
• Raspberry Juice Concentrate: 136g

Acorns have 1.8 times more energy per 100g than Raspberry Juice Concentrate. It has high energy density when compared to other foods. Raspberry Juice Concentrate having above average energy density.

Discover which food has more nutrients per 300 calories - Acorns or Raspberry Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Raspberry Juice Concentrate	5%	5%	90%

Macro Nutrients

	Acorns	Raspberry Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.88% 1.8g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	55.5% 72.2g	130g per day for Men 19-50 years
Sugars	NA	71.5% 52g	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	37.6% 27.3g	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	% 23.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	3.93% 1.5g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Acorns	Raspberry Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	73.3% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	26% 0.34mg	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	3.05% 12.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57.5% 51.7mg	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	0.54% 0.081mg	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

	Acorns	Raspberry Juice Concentrate	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	21% 0.19mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	276% 6.34mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.9% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	1.5% 56g	3700g per day for Men 19-50 years

Acorns VS Raspberry Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorns or Raspberry Juice Concentrate?

Lets compare vitamin content per 300 calories of Acorns vs Raspberry Juice Concentrate:

• 300 calories of Acorns have 1.2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 3.9 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 6.6 times more Vitamin B5 and more Vitamin C than Raw Acorns.
• 300 calories of Acorns have insufficient amounts of Vitamin C
• 300 calories of Raspberry Juice Concentrate have insufficient amounts of Vitamin B9
• Both Raw Acorns as well as Raspberry Juice Concentrate have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Acorns vs Raspberry Juice Concentrate:

• 300 calories of Acorns have 2.6 times more Copper than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 4.1 times more Calcium, 2.6 times more Iron, 3.2 times more Magnesium, 6.1 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium and 4.4 times more Zinc 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 10.2 times more Fat, 31.6 times more Saturated Fat and 291.6 times more Omega 6 than Raspberry Juice Concentrate.
• While 300 kcal of Raspberry Juice Concentrate contain 2.3 times more Carbohydrate than Raw Acorns.
• Both Acorns and Raspberry Juice Concentrate offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Raspberry Juice Concentrate provide inadequate amounts of Omega 6