Comparing Nutrients in 5 ounces Acorns VS Okra

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Okra	20%	4%	76%

Macro Nutrients

	Acorns	Okra	Recommended Dietary Allowance
Energy	19% 549kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	0.22% 0.037g	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	8.12% 10.6g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	1.1% 0.81g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Acorns	Okra	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	6.95% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	23.4% 0.3mg	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	21.3% 85μg	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	36.2% 32.6mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Okra	Recommended Dietary Allowance
Calcium	5.8% 58mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	17% 0.15mg	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	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	48.6% 1.1mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Okra per 5 oz

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

Lets compare vitamin content per 5 ounces of Acorns vs Okra:

• 5 ounces of Acorns have 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Okra.
• While 5 oz of Raw Okra contain 18 times more Vitamin A, 1.8 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Raw Okra have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Okra:

• 5 ounces of Acorns have 5.7 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Potassium than Okra.
• While 5 oz of Raw Okra contain 2 times more Calcium and 3.2 times more Water than Raw Acorns.
• Both Acorns and Okra contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 11.7 times more Energy, 125.6 times more Fat, 119.3 times more Saturated Fat, 176.8 times more Omega 6, 5.5 times more Carbohydrate and 3.2 times more Protein than Okra.
• 5 ounces of Okra provide inadequate amounts of Energy and Omega 6