Comparing Nutrients in 5 ounces Dried Acorns VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Dried Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Energy	25% 721kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	8.17% 7.92g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	NA	61% 0.97g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	32% 41.4g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.8% 0.99mg	35% 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	40.8% 163μg	18.8% 75μg	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	10.4% 9.36mg	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

	Dried Acorns	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	181% 1.63mg	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	18.4% 1.47mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	8.75% 0.2mg	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	21% 146mg	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	29.6% 1005mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	0.19% 7.17g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Breadfruit Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Acorns versus 5 oz of Breadfruit Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Acorns vs Breadfruit Seeds:

• 5 ounces of Dried Acorns have 5.5 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Breadfruit Seeds.
• While 5 oz of Raw Breadfruit Seeds contain 3.2 times more Vitamin B1, 2 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• Both Dried Acorns and Breadfruit Seeds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Dried Acorns as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Acorns vs Breadfruit Seeds:

• 5 ounces of Dried Acorns have 1.5 times more Calcium, 1.5 times more Magnesium and 9.6 times more Manganese than Breadfruit Seeds.
• While 5 oz of Raw Breadfruit Seeds contain 1.4 times more Copper, 3.5 times more Iron, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Acorns have 2.7 times more Energy, 5.6 times more Fat, 2.7 times more Saturated Fat, 2.6 times more Omega 6 and 1.8 times more Carbohydrate than Breadfruit Seeds.
• Both Dried Acorns and Breadfruit Seeds offer comparable quantities of Protein per five ounces.