Comparing Nutrients in 7 ounces Salted Baked Potatoes VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Acorns	6%	53%	41%

Macro Nutrients

	Salted Baked Potatoes	Acorns	Recommended Dietary Allowance
Energy	6.36% 185kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	62.2% 81g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.93% 0.67g	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	8.86% 4.96g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Acorns	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	80.6% 1.05mg	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	14% 55.6μg	43% 173μg	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	21% 19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Acorns	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	137% 1.23mg	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	26.8% 2.14mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	115% 2.65mg	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	20% 139mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	31.2% 1062mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4% 149g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Salted Baked Potatoes vs Acorns:

• 7 ounces of Salted Baked Potatoes have more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Whole Baked Potatoes with Salt.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes with Salt as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Salted Baked Potatoes vs Acorns:

• 7 ounces of Salted Baked Potatoes have 1.4 times more Iron and 2.7 times more Water than Acorns.
• While 7 oz of Raw Acorns contain 2.7 times more Calcium, 5.3 times more Copper, 2.2 times more Magnesium, 6.1 times more Manganese and 1.4 times more Zinc than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Acorns contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Salted Baked Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 4.2 times more Energy, 183.5 times more Fat, 91.2 times more Saturated Fat, 106.9 times more Omega 6, 1.9 times more Carbohydrate and 2.5 times more Protein than Whole Baked Potatoes with Salt.
• 7 ounces of Salted Baked Potatoes provide inadequate amounts of Omega 6