Comparing Nutrients in 7 ounces Raspberries VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Raspberries	Dried Acorns	Recommended Dietary Allowance
Energy	3.56% 103kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	82% 106g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Dried Acorns	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	5.3% 0.064mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	57% 228μg	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	57.8% 52mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Dried Acorns	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	180% 1.62mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	118% 2.7mg	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	8.22% 57.5mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries VS Dried Acorns per 7 oz

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

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

• 7 ounces of Raspberries have more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 4.7 times more Vitamin B1, 4.1 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B5, 12.6 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Raspberries.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Raspberries as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raspberries vs Dried Acorns:

• 7 ounces of Raspberries have 16.9 times more Water than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.2 times more Calcium, 9.1 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Potassium and 1.6 times more Zinc than Raw Raspberries.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Acorns contain 9.8 times more Energy, 48.3 times more Fat, 214.9 times more Saturated Fat, 24.3 times more Omega 6, 4.5 times more Carbohydrate and 6.8 times more Protein than Raw Raspberries.
• 7 ounces of Raspberries provide inadequate amounts of Energy and Omega 6