Comparing Nutrients in 7 ounces Acorns VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Breadnuts	11%	4%	85%

Macro Nutrients

	Acorns	Breadnuts	Recommended Dietary Allowance
Energy	26.5% 768kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	4.74% 0.81g	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	70.6% 92g	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	21% 12g	56g per day for Men 19-50 years

Vitamins

	Acorns	Breadnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	61.5% 0.8mg	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	32.7% 131μg	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	60.4% 54.4mg	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	Breadnuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	318% 2.87mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	15.4% 0.35mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	69% 2348mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.1% 61.5mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Breadnuts per 7 oz

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

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

• 7 ounces of Acorns have 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 1.5 times more Vitamin B5 and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Breadnuts:

• 7 ounces of Acorns have 7.5 times more Manganese than Breadnuts.
• While 7 oz of Raw Breadnut Tree Seeds contain 2.4 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 2.2 times more Potassium, more Sodium and 2.2 times more Zinc than Raw Acorns.
• Both Acorns and Breadnuts contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.8 times more Energy, 24.1 times more Fat, 11.6 times more Saturated Fat and 11.3 times more Omega 6 than Breadnuts.
• Both Acorns and Breadnuts offer comparable quantities of Carbohydrate and Protein per seven ounces.