Comparing Nutrients in 100 grams Acorns VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Acorns	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	13.3% 387kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	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	31.3% 40.8g	18% 23.4g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.17g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	116% 1043μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.2% 1.56μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	5.5% 22μg	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	10% 9.1mg	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	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	20.3% 0.18mg	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	6.75% 0.54mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	29% 0.67mg	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	11.3% 79mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	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	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.75% 28g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Baked Frozen Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Baked Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Baked Frozen Sweet Potato:

• 100 grams of Acorns have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4 times more Vitamin B9 than Baked Frozen Sweet Potato.
• While 100 g of Baked Frozen Sweet Potato no Salt contain 521.5 times more Vitamin A and more Vitamin C than Raw Acorns.
• 100 grams of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Acorns as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Acorns vs Baked Frozen Sweet Potato:

• 100 grams of Acorns have 3.4 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Baked Frozen Sweet Potato.
• Both Acorns and Baked Frozen Sweet Potato contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 3.9 times more Energy, 198.8 times more Fat, 124.1 times more Saturated Fat, 109.4 times more Omega 6, 1.7 times more Carbohydrate and 3.6 times more Protein than Baked Frozen Sweet Potato.
• 100 grams of Baked Frozen Sweet Potato provide inadequate amounts of Omega 6