Comparing Nutrients in 7 ounces Acorns VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	26.5% 768kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	1.4% 0.24g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	3.97% 16μg	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	24% 21.4mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	37% 0.33mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	53% 1.22mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Acorns have 4.5 times more Vitamin B1, 3.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B5, 8.5 times more Vitamin B6 and 10.9 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 229 times more Vitamin A and more Vitamin C than Raw Acorns.
• 7 ounces of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Acorns have 2.4 times more Calcium, 3.7 times more Copper, 5.2 times more Magnesium, 2.2 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 3.2 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Sodium than Raw Acorns.
• Both Acorns and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 3.6 times more Energy, 74.6 times more Fat, 45 times more Saturated Fat, 38.6 times more Omega 6, 1.6 times more Carbohydrate and 4.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6