Comparing Nutrients in 500 calories Acorns VS Oat Bran Bread

Weight per 500 calories

• Acorns: 129g
• Oat Bran Bread: 212g

Acorns have 1.6 times more energy per 100g than Oat Bran Bread. It has high energy density when compared to other foods. Oat Bran Bread having above average energy density.

Discover which food has more nutrients per 500 calories - Acorns or Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	9.6% 9.32g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	NA	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	65% 84.3g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	14% 7.95g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.47% 4.24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	56.4% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	12% 0.15mg	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	28% 112μg	43% 172μg	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	0% 0mg	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	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Oat Bran Bread	Recommended Dietary Allowance
Calcium	5.3% 53mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	31.8% 0.29mg	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	12.8% 1.02mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	17.7% 74mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	71.8% 1.65mg	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	14.6% 102mg	42.7% 299mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	9.16% 311mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 63.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.5% 93g	3700g per day for Men 19-50 years

Acorns VS Oat Bran Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Oat Bran Bread?

Lets compare vitamin content per 500 calories of Acorns vs Oat Bran Bread:

• 500 calories of Acorns have 4.4 times more Vitamin B6 than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 7.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Acorns vs Oat Bran Bread:

• 500 calories of Acorns have 2.8 times more Copper and 2.2 times more Potassium than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 2.6 times more Calcium, 6.5 times more Iron, 2.9 times more Phosphorus, more Sodium and 2.9 times more Zinc than Raw Acorns.
• Both Acorns and Oat Bran Bread contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc
• 500 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 3.3 times more Fat, 2.7 times more Saturated Fat and 1.8 times more Omega 6 than Oat Bran Bread.
• While 500 kcal of Oat Bran Bread contain 1.6 times more Carbohydrate and 2.8 times more Protein than Raw Acorns.
• Both Acorns and Oat Bran Bread offer comparable quantities of Energy per 500 calories.