Comparing Nutrients in 7 ounces Acorns VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Acorns	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	26.5% 768kcal	13% 373kcal	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	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Acorns	Sprouted Wheat 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	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	29% 4.62mg	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	29.5% 0.38mg	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	0% 0μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	46% 0.41mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	31% 131mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	NA	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Sprouted Wheat Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Sprouted Wheat Bread:

• 7 ounces of Acorns have 1.5 times more Vitamin B2, 2.7 times more Vitamin B6 and more Vitamin B9 than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 2.1 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Acorns.
• 7 ounces of Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Raw Acorns as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Sprouted Wheat Bread:

• 7 ounces of Acorns have more Calcium, 3 times more Copper and 2.7 times more Potassium than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 2.4 times more Iron, 2.2 times more Phosphorus, more Sodium and 2.5 times more Zinc than Raw Acorns.
• Both Acorns and Sprouted Wheat Bread contain similar levels of Magnesium per seven ounces.
• 7 ounces of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 2.1 times more Energy, more Fat, more Saturated Fat, more Omega 6 and 1.2 times more Carbohydrate than Sprouted Wheat Bread.
• While 7 oz of Sprouted Wheat Bread contain 2.1 times more Protein than Raw Acorns.
• 7 ounces of Sprouted Wheat Bread provide inadequate amounts of Omega 6