Comparing Nutrients in 7 ounces Raspberries Puree VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Acorns	6%	53%	41%

Macro Nutrients

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Energy	3.76% 109kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	62.2% 81g	130g per day for Men 19-50 years
Sugars	18% 13g	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	9.03% 6.55g	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	% 6.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	NA	38g per day for Men 19-50 years
Protein	3.9% 2.2g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	15% 59.5μg	43% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 29mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	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

	Raspberries Puree	Acorns	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17% 1.37mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	8.5% 59.5mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.6% 170g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Raspberries Puree vs Acorns:

• 7 ounces of Raspberries Puree have more Vitamin C than Acorns.
• While 7 oz of Raw Acorns contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 14.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raspberries Puree with Seeds.
• 7 ounces of Acorns have insufficient amounts of Vitamin C
• Both Raspberries Puree with Seeds as well as Raw Acorns have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Raspberries Puree vs Acorns:

• 7 ounces of Raspberries Puree have 3.1 times more Water than Acorns.
• While 7 oz of Raw Acorns contain 1.8 times more Calcium, 7.2 times more Copper, 2.5 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Zinc than Raspberries Puree with Seeds.
• Both Raspberries Puree and Acorns contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Acorns contain 7 times more Energy, 24.6 times more Fat, 50 times more Saturated Fat, 153.2 times more Omega 6, 3.5 times more Carbohydrate and 5.6 times more Protein than Raspberries Puree with Seeds.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy, Omega 6 and Protein