Comparing Nutrients in 7 ounces Frozen Wild Blueberries VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Frozen Wild Blueberries	0%	3%	97%
Acorns	6%	53%	41%

Macro Nutrients

	Frozen Wild Blueberries	Acorns	Recommended Dietary Allowance
Energy	3.9% 113kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	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	10% 7.36g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	0% 0g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Wild Blueberries	Acorns	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	NA	43% 173μg	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	3.75% 3.37mg	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	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wild Blueberries	Acorns	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	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	14.4% 1.15mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	3.7% 25.8mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.6% 170g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Wild Blueberries VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Wild Blueberries versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Wild Blueberries vs Acorns:

• 7 oz of Raw Acorns contain 3.7 times more Vitamin B1, 16.9 times more Vitamin B2, 3 times more Vitamin B3 and 26.4 times more Vitamin B6 than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Frozen Wild Blueberries as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Wild Blueberries vs Acorns:

• 7 ounces of Frozen Wild Blueberries have 2.1 times more Manganese, 1.3 times more Zinc and 3.1 times more Water than Acorns.
• While 7 oz of Raw Acorns contain 2.4 times more Calcium, 1.4 times more Iron, 8.9 times more Magnesium, 6.1 times more Phosphorus and 7.9 times more Potassium than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 6.8 times more Energy, 149.1 times more Fat, 103.4 times more Saturated Fat, 2.9 times more Carbohydrate and more Protein than Frozen Wild Blueberries.
• 7 ounces of Frozen Wild Blueberries provide inadequate amounts of Energy and Protein