Comparing Nutrients in 7 ounces Acorns VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Semolina	14%	3%	83%

Macro Nutrients

	Acorns	Semolina	Recommended Dietary Allowance
Energy	26.5% 768kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	4.6% 0.78g	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	111% 145g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Acorns	Semolina	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	15.7% 0.2mg	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	35.7% 143μg	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	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	Semolina	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	41.7% 0.38mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	53.4% 1.23mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Semolina per 7 oz

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

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

• 7 ounces of Acorns have 1.5 times more Vitamin B2, 1.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Semolina.
• While 7 oz of Semolina contain 2.5 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Semolina have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Semolina:

• 7 ounces of Acorns have 2.4 times more Calcium, 3.3 times more Copper, 1.3 times more Magnesium, 2.2 times more Manganese and 2.9 times more Potassium than Semolina.
• While 7 oz of Semolina contain 1.6 times more Iron, 1.7 times more Phosphorus and 2.1 times more Zinc than Raw Acorns.
• 7 ounces of Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 22.7 times more Fat, 20.7 times more Saturated Fat and 11.7 times more Omega 6 than Semolina.
• While 7 oz of Semolina contain 1.8 times more Carbohydrate and 2.1 times more Protein than Raw Acorns.
• Both Acorns and Semolina offer comparable quantities of Energy per seven ounces.