Comparing Nutrients in 5 ounces Acorns VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Acorns	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	19% 549kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	286% 4.58g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	9.8% 1.67g	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	66% 86g	130g per day for Men 19-50 years
Sugars	NA	8% 5.8g	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	150% 57g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	130% 1.7mg	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	97% 388μg	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	81% 73mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	5.8% 58mg	282% 2821mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	178% 1.6mg	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	1465% 117mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	335% 7.7mg	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% 434mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	63.5% 2157mg	3400mg per day for Men 19-50 years
Selenium	NA	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried Marjoram Spices per 5 oz

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

Lets compare vitamin content per 5 ounces of Acorns vs Dried Marjoram Spices:

• 5 oz of Dried Marjoram Spices contain 201.5 times more Vitamin A, 2.6 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9 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 Dried Marjoram Spices have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Dried Marjoram Spices:

• 5 oz of Dried Marjoram Spices contain 48.5 times more Calcium, 1.8 times more Copper, 104.7 times more Iron, 5.6 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium, more Sodium and 7.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.4 times more Energy, 3.4 times more Fat, 5.9 times more Saturated Fat and 3.9 times more Omega 6 than Dried Marjoram Spices.
• While 5 oz of Dried Marjoram Spices contain 1.5 times more Carbohydrate and 2.1 times more Protein than Raw Acorns.