Comparing Nutrients in 500 calories Acorns VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Acorns: 129g
• Boiled Garland Chrysanthemum: 2500g

Acorns have 19.4 times more energy per 100g than Boiled Garland Chrysanthemum. It has high energy density when compared to other foods. Boiled and Drained Garland Chrysanthemum having very low energy density.

Discover which food has more nutrients per 500 calories - Acorns or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Acorns	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	5% 0.85g	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	83% 108g	130g per day for Men 19-50 years
Sugars	NA	69.3% 50.3g	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	151% 57.5g	38g per day for Men 19-50 years
Protein	14% 7.95g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Acorns	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	227% 2.95mg	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	313% 1250μg	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	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	5.3% 53mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	369% 3.33mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	386% 8.88mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.97% 36g	62.5% 2312g	3700g per day for Men 19-50 years

Acorns VS Boiled Garland Chrysanthemum Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Boiled Garland Chrysanthemum?

Lets compare vitamin content per 500 calories of Acorns vs Boiled Garland Chrysanthemum:

• 500 kcal of Boiled and Drained Garland Chrysanthemum contain 1248.1 times more Vitamin A, 3.6 times more Vitamin B1, 26.2 times more Vitamin B2, 7.6 times more Vitamin B3, 4.3 times more Vitamin B6, 11.1 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Acorns and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Acorns vs Boiled Garland Chrysanthemum:

• 500 kcal of Boiled and Drained Garland Chrysanthemum contain 32.6 times more Calcium, 4.1 times more Copper, 91.6 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 10.5 times more Phosphorus, 20.4 times more Potassium, more Sodium, 7.6 times more Zinc and 64.1 times more Water than Raw Acorns.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 13.7 times more Fat, 7.3 times more Saturated Fat and 7 times more Omega 6 than Boiled Garland Chrysanthemum.
• While 500 kcal of Boiled and Drained Garland Chrysanthemum contain 2 times more Carbohydrate and 5.2 times more Protein than Raw Acorns.
• Both Acorns and Boiled Garland Chrysanthemum offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Garland Chrysanthemum provide inadequate amounts of Omega 6