Comparing Nutrients in 5 ounces Acorns VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Acorns	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	19% 549kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	0.59% 0.1g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	9.78% 7.1g	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	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Acorns	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 123μg	6.02% 24μg	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	41.6% 37.4mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	22% 0.2mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	28% 0.64mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	13% 442mg	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	5% 75mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Canned Sweet Potato, Vacuum Pack per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Acorns have 3 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 199.5 times more Vitamin A 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 Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Acorns vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Acorns have 1.9 times more Calcium, 4.5 times more Copper, 2.8 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 2.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain more Sodium and 2.7 times more Water than Raw Acorns.
• Both Acorns and Canned Sweet Potato, Vacuum Pack contain similar levels of Iron per five ounces.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 4.3 times more Energy, 119.3 times more Fat, 75.7 times more Saturated Fat, 64.7 times more Omega 6, 1.9 times more Carbohydrate and 3.7 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6