Comparing Nutrients in 7 ounces Acorns VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Acorns	Dried Breadnuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	25.7% 0.41g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	8.05% 1.37g	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	121% 158g	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	78% 29.6g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	105% 1.36mg	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	56% 224μg	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	103% 92mg	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	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 Breadnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	541% 4.87mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	26% 0.6mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	117% 3991mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dried Breadnuts per 7 oz

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

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

• 7 ounces of Acorns have 3.7 times more Vitamin B1 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Acorns and Dried Breadnuts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Dried Breadnuts:

• 7 ounces of Acorns have 4.4 times more Manganese than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 2.3 times more Calcium, 4 times more Copper, 5.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.7 times more Potassium, more Sodium and 3.7 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 14.2 times more Fat, 6.8 times more Saturated Fat and 6.7 times more Omega 6 than Dried Breadnuts.
• While 7 oz of Dried Breadnut Tree Seeds contain 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Acorns.
• Both Acorns and Dried Breadnuts offer comparable quantities of Energy per seven ounces.