Comparing Nutrients in 7 ounces Toasted Commercially Prepared Whole-wheat Bread VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%
Acorns	6%	53%	41%

Macro Nutrients

	Toasted Commercially Prepared Whole-wheat Bread	Acorns	Recommended Dietary Allowance
Energy	21% 607kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	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	78% 102g	62.2% 81g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	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	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	39% 15g	NA	38g per day for Men 19-50 years
Protein	57.7% 32.3g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Commercially Prepared Whole-wheat Bread	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.75mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	25.8% 103μg	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	0% 0mg	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	8.33% 1.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Commercially Prepared Whole-wheat Bread	Acorns	Recommended Dietary Allowance
Calcium	25.8% 258mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	73.4% 5.87mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	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	86% 601mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	NA	55μg per day for Men 19-50 years
Sodium	74.7% 1121mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Commercially Prepared Whole-wheat Bread VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Commercially Prepared Whole-wheat Bread versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Commercially Prepared Whole-wheat Bread vs Acorns:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 3.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.1 times more Vitamin B3 than Acorns.
• While 7 oz of Raw Acorns contain 2.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Acorns provide similar amounts of Vitamin B5 per seven ounces.
• Both Toasted Commercially Prepared Whole-wheat Bread 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 Toasted Commercially Prepared Whole-wheat Bread vs Acorns:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 3.2 times more Calcium, 3.7 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 3.8 times more Phosphorus, more Sodium and 4.2 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 1.7 times more Potassium than Toasted Commercially Prepared Whole-wheat Bread.
• Both Toasted Commercially Prepared Whole-wheat Bread and Acorns contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Commercially Prepared Whole-wheat Bread have 1.3 times more Carbohydrate and 2.6 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 1.3 times more Energy, 5.9 times more Fat, 3.4 times more Saturated Fat and 6.5 times more Omega 6 than Toasted Commercially Prepared Whole-wheat Bread.