Comparing Nutrients in 5 ounces Acorns VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Acorns	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	19% 549kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	NA	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 34g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	4.14% 0.054mg	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	31% 123μg	NA	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	NA	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	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	5.8% 58mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	279% 2.5mg	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	14% 1.1mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	120% 2.76mg	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	16% 112mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	NA	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dark Chocolate 70% per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Dark Chocolate 70%:

• 5 ounces of Acorns have 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 13.9 times more Vitamin B6 than Dark Chocolate 70%.
• Both Raw Acorns as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Dark Chocolate 70%:

• 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Calcium, 2.9 times more Copper, 15.1 times more Iron, 3.7 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium and 6.5 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 3.8 times more Omega 6 than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.5 times more Energy, 1.8 times more Fat, 7.9 times more Saturated Fat and 1.3 times more Protein than Raw Acorns.
• Both Acorns and Dark Chocolate 70% offer comparable quantities of Carbohydrate per five ounces.