Comparing Nutrients in 100 grams Dried Acorns VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Acorns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.6% 509kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.05g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.5% 0.7mg	6.08% 0.079mg	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	28.8% 115μg	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.4% 54mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	8.33% 0.075mg	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	13% 1.04mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	59.3% 1.36mg	4.57% 0.11mg	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	14.7% 103mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	21% 709mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cooked Ripe Red Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Dried Acorns versus 100 g of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Acorns vs Cooked Ripe Red Tomatoes:

• 100 grams of Dried Acorns have 4.1 times more Vitamin B1, 7 times more Vitamin B2, 4.5 times more Vitamin B3, 7.3 times more Vitamin B5, 8.8 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 100 g of Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Dried Acorns.
• 100 grams of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Dried Acorns as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Acorns vs Cooked Ripe Red Tomatoes:

• 100 grams of Dried Acorns have 4.9 times more Calcium, 10.9 times more Copper, 1.5 times more Iron, 9.1 times more Magnesium, 13 times more Manganese, 3.7 times more Phosphorus, 3.3 times more Potassium and 4.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While 100 g of Cooked Ripe Red Tomatoes contain 18.6 times more Water than Dried Acorns.
• 100 grams of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Acorns have 28.3 times more Energy, 285.5 times more Fat, 272.3 times more Saturated Fat, 144.1 times more Omega 6, 13.4 times more Carbohydrate and 8.5 times more Protein than Cooked Ripe Red Tomatoes.
• 100 grams of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein