Comparing Nutrients in 7 ounces Acorns VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Acorns	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	26.5% 768kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	NA	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	23.3% 3.97g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	32.6% 0.29mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	20% 0.46mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pie, Dutch Apple, Commercially Prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Acorns have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 7.4 times more Vitamin B5, 13.5 times more Vitamin B6 and 4.1 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 9 times more Vitamin A, 1.7 times more Vitamin B1 and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Raw Acorns as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Acorns have 2.9 times more Calcium, 4.2 times more Copper, 7.8 times more Magnesium, 5.7 times more Manganese, 2.7 times more Phosphorus, 7.1 times more Potassium and 2.7 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain more Sodium than Raw Acorns.
• Both Acorns and Pie, Dutch Apple, Commercially Prepared contain similar levels of Iron per seven ounces.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.3 times more Energy, 2.1 times more Fat, 1.3 times more Saturated Fat, 2.3 times more Omega 6 and 2.8 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Acorns and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Carbohydrate per seven ounces.