Comparing Nutrients in 300 calories Acorns VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• Acorns: 77.5g
• Sun-dried Tomatoes, Packed In Oil: 141g

Acorns have 1.8 times more energy per 100g than Sun-dried Tomatoes, Packed In Oil. It has high energy density when compared to other foods. Sun-dried Tomatoes, Packed In Oil, Drained having above average energy density.

Discover which food has more nutrients per 300 calories - Acorns or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Acorns	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	NA	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	16.4% 2.8g	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	25.3% 33g	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	21.5% 8.17g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Acorns	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	34.6% 0.45mg	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	8.1% 32.4μg	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	0% 0mg	159% 143mg	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	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

	Acorns	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	74% 0.67mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	28.5% 0.66mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	NA	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	2.05% 76g	3700g per day for Men 19-50 years

Acorns VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorns or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 300 calories of Acorns vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Acorns have 2.1 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 58.1 times more Vitamin A, 3.1 times more Vitamin B1, 5.9 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin C than Raw Acorns.
• Both Acorns and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Acorns vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Acorns have 1.6 times more Manganese than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 2.1 times more Calcium, 1.4 times more Copper, 6.2 times more Iron, 2.4 times more Magnesium, 3.2 times more Phosphorus, 5.3 times more Potassium, more Sodium and 2.8 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 1.3 times more Omega 6 than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.5 times more Protein than Raw Acorns.
• Both Acorns and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 300 calories.