Acorn stew (Apache): Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A deeply traditional and nourishing Apache stew, featuring the earthy richness of acorns, often combined with meat and vegetables for a hearty, culturally significant meal. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 1 cup acorn meal (leached) - 4 cups water or broth - 1/2 lb stew meat (e.g., venison, beef), cubed (optional) - 1 small onion, chopped - 1 carrot, diced - 1 celery stalk, diced - Salt and pepper to taste Instructions: 1. If using meat, brown it in a pot. Add onion, carrot, and celery, cook until softened. 2. Stir in water or broth and bring to a simmer. Cook for 30-45 minutes if meat is used, or until vegetables are tender. 3. Gradually whisk in acorn meal, stirring constantly to prevent lumps. Continue to simmer, stirring frequently, until the stew thickens to your desired consistency (about 15-20 minutes). 4. Season with salt and pepper to taste. Serve hot.
Per 100g reference serving, Acorn stew (Apache) provides 95 kcal of energy, 6.81g protein (29% of calories), 9.22g total carbohydrates (39% of calories, including 0.7g dietary fiber and 0.34g sugars), and 3.47g total fat (32% of calories).
Vitamins Profile in Acorn stew (Apache) (Per 100g)
Track how Acorn stew (Apache) contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin B12 (Cobalamin) | 0.68 µg | 28.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.72 mg | 4.8% DV |
| Vitamin K (Phylloquinone) | 0.9 µg | 0.8% DV |
| Vitamin B1 (Thiamin) | 0.175 mg | 14.6% DV |
| Vitamin B2 (Riboflavin) | 0.125 mg | 9.6% DV |
| Vitamin B3 (Niacin) | 2.14 mg | 13.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.212 mg | 4.2% DV |
| Vitamin B6 (Pyridoxine) | 0.055 mg | 3.2% DV |
| Total Folate (Vitamin B9) | 33 µg | 8.2% DV |
| Folate (Dietary Folate Equivalents) | 44 µg | 11% DV |
| Natural Food Folate | 18 µg | 4.5% DV |
Minerals & Electrolytes in Acorn stew (Apache) (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1 mg | 5.6% DV |
| Calcium (Ca) | 14 mg | 1.1% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 110 mg | 2.3% DV |
| Zinc (Zn) | 1.6 mg | 14.5% DV |
| Selenium (Se) | 8.3 µg | 15.1% DV |
| Phosphorus (P) | 62 mg | 5% DV |
| Copper (Cu) | 0.03 mg | 3.3% DV |
| Manganese (Mn) | 0.14 mg | 6.1% DV |
| Sodium (Na) | 130 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.01 g | 0.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.26 g | 1.9% DV |
| Monounsaturated Fat (MUFA) | 1.68 g | 5.6% DV |
| Polyunsaturated Fat (PUFA) | 0.297 g | 1.5% DV |
| Saturated Fat (SFA) | 1.28 g | 6.4% DV |
| Dietary Cholesterol | 20 mg | 6.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.62 g | 20.7% DV |
| Isoleucine (BCAA) | 0.35 g | 23.3% DV |
| Valine (BCAA) | 0.39 g | 21.7% DV |
| Lysine | 0.58 g | 27.6% DV |
| Methionine | 0.16 g | 16% DV |
| Tryptophan | 0.04 g | 10% DV |
| Phenylalanine | 0.33 g | 22% DV |
| Threonine | 0.36 g | 32.7% DV |
| Histidine | 0.23 g | 28.7% DV |
| Glycine | 0.42 g | 14% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Acorn stew (Apache) contains 95 calories (kcal), 6.81g of protein, 9.22g of carbohydrates (0.7g fiber, 0.34g total sugars), and 3.47g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Acorn stew (Apache) has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 2.83 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Acorn stew (Apache): Nuts. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 48+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Acorn stew (Apache) by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.