Comparing Nutrients in 7 ounces Breadnuts VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Breadnuts	Dried Acorns	Recommended Dietary Allowance
Energy	15% 431kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	4.74% 0.81g	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	70.6% 92g	82% 106g	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	NA	38g per day for Men 19-50 years
Protein	21% 12g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	106% 1.38mg	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	32.7% 131μg	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	60.4% 54.4mg	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	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

	Breadnuts	Dried Acorns	Recommended Dietary Allowance
Calcium	19.4% 194mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	318% 2.87mg	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	52% 4.15mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	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	19% 133mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	69% 2348mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.1% 61.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Breadnuts 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 Breadnuts vs Dried Acorns:

• 7 ounces of Breadnuts have more Vitamin C than Dried Acorns.
• While 7 oz of Dried Acorns contain 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Acorns provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin C
• Both Raw Breadnut Tree Seeds as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Breadnuts vs Dried Acorns:

• 7 ounces of Breadnuts have 1.8 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Potassium, more Sodium and 1.7 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 7.7 times more Manganese and 1.5 times more Phosphorus than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Acorns contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Acorns contain 2.3 times more Energy, 31.7 times more Fat, 15.3 times more Saturated Fat, 14.9 times more Omega 6 and 1.4 times more Protein than Raw Breadnut Tree Seeds.
• Both Breadnuts and Dried Acorns offer comparable quantities of Carbohydrate per seven ounces.