Comparing Nutrients in 7 ounces Acorns VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Acorns	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	26.5% 768kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	21% 3.6g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	7.3% 5.3g	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	% 3.65g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	42.3% 16g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Acorns	Toasted Multi-grain Bread	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	43.7% 0.57mg	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	34.7% 139μg	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	0.22% 0.2mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	67.7% 0.61mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	190% 4.37mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	129% 71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Toasted Multi-grain Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Toasted Multi-grain Bread:

• 7 ounces of Acorns have 2 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 2.2 times more Vitamin B1 and 2.4 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Toasted Multi-grain Bread provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Acorns as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Toasted Multi-grain Bread:

• 7 ounces of Acorns have 2 times more Copper and 2.2 times more Potassium than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 2.7 times more Calcium, 3.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 3.1 times more Phosphorus, more Sodium and 3.6 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.3 times more Energy, 5.2 times more Fat, 3.3 times more Saturated Fat and 2.5 times more Omega 6 than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Protein than Raw Acorns.
• Both Acorns and Toasted Multi-grain Bread offer comparable quantities of Carbohydrate per seven ounces.