Comparing Nutrients in 5 ounces Acorns VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Acorns	Raw Spelt	Recommended Dietary Allowance
Energy	19% 549kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	9.95% 1.7g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	NA	40% 15g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	16% 63.8μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Raw Spelt	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	80.5% 0.72mg	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	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	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	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	NA	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Raw Spelt per 5 oz

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

Lets compare vitamin content per 5 ounces of Acorns vs Raw Spelt:

• 5 ounces of Acorns have 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 3.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Raw Spelt provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Acorns as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Raw Spelt:

• 5 ounces of Acorns have 1.5 times more Calcium, 1.2 times more Copper and 1.4 times more Potassium than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 5.6 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus and 6.4 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 9.8 times more Fat, 7.6 times more Saturated Fat and 3.9 times more Omega 6 than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.7 times more Carbohydrate and 2.4 times more Protein than Raw Acorns.
• Both Acorns and Raw Spelt offer comparable quantities of Energy per five ounces.