Comparing Nutrients in 100 grams Acorns VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Acorns	Raw Spelt	Recommended Dietary Allowance
Energy	13.3% 387kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	NA	28% 10.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	11.3% 45μg	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	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	NA	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Raw Spelt	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	56.8% 0.51mg	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	9.88% 0.79mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Raw Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Raw Spelt:

• 100 grams of Acorns have 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Spelt.
• While 100 g of Uncooked Spelt contain 3.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Raw Spelt provide similar amounts of Vitamin B2 per 100 grams.
• Both Raw Acorns as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Raw Spelt:

• 100 grams of Acorns have 1.5 times more Calcium, 1.2 times more Copper and 1.4 times more Potassium than Raw Spelt.
• While 100 g of Uncooked Spelt contain 5.6 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus and 6.4 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 9.8 times more Fat, 7.6 times more Saturated Fat and 3.9 times more Omega 6 than Raw Spelt.
• While 100 g of Uncooked Spelt contain 1.7 times more Carbohydrate and 2.4 times more Protein than Raw Acorns.
• Both Acorns and Raw Spelt offer comparable quantities of Energy per 100 grams.