Comparing Nutrients in 5 ounces Spinach VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Acorns	6%	53%	41%

Macro Nutrients

	Spinach	Acorns	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	NA	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	0.29% 0.21g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	7.24% 4.05g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Acorns	Recommended Dietary Allowance
Vitamin A	74% 665μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	31% 123μg	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	44.3% 40mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Acorns	Recommended Dietary Allowance
Calcium	14% 140mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	98% 0.88mg	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	48% 3.84mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	82.4% 1.9mg	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	9.92% 69.5mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Acorns per 5 oz

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

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

• 5 ounces of Spinach have 234.5 times more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B9 and more Vitamin C than Acorns.
• While 5 oz of Raw Acorns contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B3, 11 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Spinach.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spinach as well as Raw Acorns have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Spinach vs Acorns:

• 5 ounces of Spinach have 2.4 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, more Sodium and 3.3 times more Water than Acorns.
• While 5 oz of Raw Acorns contain 4.8 times more Copper, 1.5 times more Manganese and 1.6 times more Phosphorus than Raw Spinach.
• Both Spinach and Acorns contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Acorns contain 16.8 times more Energy, 61.2 times more Fat, 49.2 times more Saturated Fat, 176.8 times more Omega 6, 11.2 times more Carbohydrate and 2.2 times more Protein than Raw Spinach.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6