Comparing Nutrients in 7 ounces Baby Carrots VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Baby Carrots	Dried Acorns	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	82% 106g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	2.74% 2g	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	NA	38g per day for Men 19-50 years
Protein	2.27% 1.27g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Dried Acorns	Recommended Dietary Allowance
Vitamin A	152% 1369μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	57% 228μg	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	5.73% 5.16mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Dried Acorns	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	180% 1.62mg	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	22% 1.77mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	118% 2.7mg	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	7.94% 55.6mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	10.3% 155mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Baby Carrots versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baby Carrots vs Dried Acorns:

• 7 ounces of Baby Carrots have more Vitamin A and more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 5 times more Vitamin B1, 4.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.3 times more Vitamin B5, 6.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Baby Carrots.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Baby Carrots as well as Dried Acorns have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baby Carrots vs Dried Acorns:

• 7 ounces of Baby Carrots have more Sodium and 17.9 times more Water than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.7 times more Calcium, 8.2 times more Copper, 8.2 times more Magnesium, 9 times more Manganese, 3.7 times more Phosphorus, 3 times more Potassium and 3.9 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Dried Acorns contain similar levels of Iron per seven ounces.
• 7 ounces of Baby Carrots lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Acorns contain 14.5 times more Energy, 241.6 times more Fat, 177.6 times more Saturated Fat, 106.2 times more Omega 6, 6.5 times more Carbohydrate and 12.7 times more Protein than Raw Baby Carrots.
• 7 ounces of Baby Carrots provide inadequate amounts of Energy, Omega 6 and Protein