Comparing Nutrients in 7 ounces Acorns VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Acorns	Whole Grain Bagels	Recommended Dietary Allowance
Energy	26.5% 768kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	83.2% 108g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	24.5% 9.33g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	60.3% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	22% 0.29mg	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	43% 173μg	69.5% 278μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	34.6% 0.31mg	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	19.6% 1.57mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	NA	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	22.4% 157mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Whole Grain Bagels per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Whole Grain Bagels:

• 7 ounces of Acorns have 3.6 times more Vitamin B6 than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 6.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Whole Grain Bagels:

• 7 ounces of Acorns have 4 times more Copper, 1.5 times more Magnesium and 3.1 times more Potassium than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 2.3 times more Calcium, 5.3 times more Iron, 1.8 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.5 times more Energy, more Fat, more Saturated Fat and more Omega 6 than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 1.3 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• 7 ounces of Whole Grain Bagels provide inadequate amounts of Omega 6