Comparing Nutrients in 7 ounces Acorns VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Acorns	Dried Acorns	Recommended Dietary Allowance
Energy	26.5% 768kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	70.6% 12g	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	82% 106g	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	NA	NA	38g per day for Men 19-50 years
Protein	21.8% 12.2g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Acorns	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	106% 1.38mg	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	57% 228μg	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	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

	Acorns	Dried Acorns	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	180% 1.62mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	118% 2.7mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.27% 10g	3700g per day for Men 19-50 years

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

• Dried Acorns contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Acorns vs Dried Acorns:

• Dried Acorns contain 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Acorns.
• Both Raw Acorns and Dried Acorns have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Acorns contain 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Acorns.
• Both Raw Acorns as well as Dried Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.