Comparing Nutrients in 7 ounces Blueberries, wild, canned, heavy syrup, drained VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Blueberries, wild, canned, heavy syrup, drained	2%	3%	95%
Acorns	6%	53%	41%

Macro Nutrients

	Blueberries, wild, canned, heavy syrup, drained	Acorns	Recommended Dietary Allowance
Energy	7.32% 212kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	NA	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.2% 56.2g	62.2% 81g	130g per day for Men 19-50 years
Sugars	52.8% 38.3g	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	24.7% 18g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	NA	38g per day for Men 19-50 years
Protein	2% 1.1g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Blueberries, wild, canned, heavy syrup, drained	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	80.6% 1.05mg	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	3.97% 16μg	43% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, wild, canned, heavy syrup, drained	Acorns	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	NA	137% 1.23mg	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	54.6% 4.37mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	115% 2.65mg	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	3.97% 27.8mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.8% 140g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, wild, canned, heavy syrup, drained VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, wild, canned, heavy syrup, drained versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, wild, canned, heavy syrup, drained vs Acorns:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.7 times more Vitamin B2 than Acorns.
• While 7 oz of Raw Acorns contain 3.4 times more Vitamin B1, 3.9 times more Vitamin B3, 17.4 times more Vitamin B5, 15.1 times more Vitamin B6 and 10.9 times more Vitamin B9 than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have insufficient amounts of Vitamin B5
• Both Blueberries, wild, canned, heavy syrup, drained as well as Raw Acorns have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blueberries, wild, canned, heavy syrup, drained vs Acorns:

• 7 ounces of Blueberries, wild, canned, heavy syrup, drained have 2.8 times more Iron and 1.7 times more Manganese than Acorns.
• While 7 oz of Raw Acorns contain 2.2 times more Calcium, 10.3 times more Magnesium, 5.6 times more Phosphorus, 11.7 times more Potassium and 4.3 times more Zinc than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 3.6 times more Energy, 70.2 times more Fat, 1.4 times more Carbohydrate and 11 times more Protein than Blueberries, wild, canned, heavy syrup, drained.
• 7 ounces of Blueberries, wild, canned, heavy syrup, drained provide inadequate amounts of Protein