Comparing Nutrients in 100 grams Spinach VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Spinach	Dried Acorns	Recommended Dietary Allowance
Energy	0.79% 23kcal	17.6% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	35.6% 6.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	5.1% 2.86g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Spinach	Dried Acorns	Recommended Dietary Allowance
Vitamin A	52% 469μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	28.8% 115μg	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	31.2% 28mg	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	13.5% 2.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Dried Acorns	Recommended Dietary Allowance
Calcium	9.9% 99mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	91% 0.82mg	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	34% 2.7mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	59.3% 1.36mg	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	7% 49mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	21% 709mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Dried Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Spinach vs Dried Acorns:

• 100 grams of Spinach have more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin C than Dried Acorns.
• While 100 g of Dried Acorns contain 1.9 times more Vitamin B1, 3.3 times more Vitamin B3, 14.5 times more Vitamin B5 and 3.6 times more Vitamin B6 than Raw Spinach.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• 100 grams of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spinach as well as Dried Acorns have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Spinach vs Dried Acorns:

• 100 grams of Spinach have 1.8 times more Calcium, 2.6 times more Iron, more Sodium and 18.1 times more Water than Dried Acorns.
• While 100 g of Dried Acorns contain 6.3 times more Copper, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Spinach.
• Both Spinach and Dried Acorns contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Acorns contain 22.1 times more Energy, 80.5 times more Fat, 64.8 times more Saturated Fat, 232.8 times more Omega 6, 14.8 times more Carbohydrate and 2.8 times more Protein than Raw Spinach.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6