Comparing Nutrients in 7 ounces Dried Acorns VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Dried Acorns	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	35% 1010kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	87% 84.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	152% 48.6g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	14.2% 2.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	28.7% 16g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Dark Chocolate 70%	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	24.6% 0.3mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	5.8% 0.075mg	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	57% 228μg	NA	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	NA	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	390% 3.5mg	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	25.8% 2.06mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	168% 3.87mg	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	29% 204mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Dark Chocolate 70% per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Dark Chocolate 70%:

• 7 ounces of Dried Acorns have 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 18.3 times more Vitamin B6 than Dark Chocolate 70%.
• Both Dried Acorns as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Dark Chocolate 70%:

• 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.4 times more Calcium, 2.2 times more Copper, 11.4 times more Iron, 2.8 times more Magnesium, 1.4 times more Manganese, 3 times more Phosphorus and 4.9 times more Zinc than Dried Acorns.
• Both Dried Acorns and Dark Chocolate 70% contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 5 times more Omega 6 than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.4 times more Fat and 6 times more Saturated Fat than Dried Acorns.
• Both Dried Acorns and Dark Chocolate 70% offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.