Comparing Nutrients in 7 ounces Dock VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Acorns	6%	53%	41%

Macro Nutrients

	Dock	Acorns	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	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	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	15% 5.75g	NA	38g per day for Men 19-50 years
Protein	7.1% 3.97g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Dock	Acorns	Recommended Dietary Allowance
Vitamin A	44% 397μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	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	18.6% 0.24mg	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	6.45% 25.8μg	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	106% 95mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Acorns	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	59.5% 4.76mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	18% 125mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	5% 185g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dock VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Dock vs Acorns:

• 7 ounces of Dock have 100 times more Vitamin A and more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 2.8 times more Vitamin B1, 3.7 times more Vitamin B3, 17.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raw Dock.
• Both Dock and Acorns provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dock have insufficient amounts of Vitamin B5
• 7 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Dock as well as Raw Acorns have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dock vs Acorns:

• 7 ounces of Dock have 3 times more Iron, 1.7 times more Magnesium and 3.3 times more Water than Acorns.
• While 7 oz of Raw Acorns contain 4.7 times more Copper, 3.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.6 times more Zinc than Raw Dock.
• Both Dock and Acorns contain similar levels of Calcium per seven ounces.
• 7 ounces of Dock lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 17.6 times more Energy, 34.1 times more Fat, 12.7 times more Carbohydrate and 3.1 times more Protein than Raw Dock.
• 7 ounces of Dock provide inadequate amounts of Energy