Comparing Nutrients in 100 calories Acorns VS Snacks, trail mix, regular, unsalted

Weight per 100 calories

• Acorns: 26g
• Snacks, trail mix, regular, unsalted: 21.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Acorns or Snacks, trail mix, regular, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Snacks, trail mix, regular, unsalted	11%	53%	36%

Macro Nutrients

	Acorns	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	6.56% 6.36g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	7.48% 9.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	2.84% 1.6g	5.33% 3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Vitamin A	0.057% 0.52μg	0.024% 0.22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.03mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	6.37% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.96% 0.065mg	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	5.62% 22.5μg	3.84% 15.4μg	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	0.34% 0.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Snacks, trail mix, regular, unsalted	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	23.7% 0.21mg	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	2.55% 0.2mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	8.14% 34mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	9.73% 0.22mg	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	2.9% 20.4mg	10.7% 74.7mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.14% 2.16mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	6.34% 0.7mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.054% 2g	3700g per day for Men 19-50 years

Acorns VS Snacks, Trail Mix, Regular, Unsalted Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Acorns or Snacks, trail mix, regular, unsalted?

Lets compare vitamin content per 100 calories of Acorns vs Snacks, trail mix, regular, unsalted:

• 100 calories of Acorns have 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Snacks, trail mix, regular, unsalted.
• While 100 kcal of Snacks, trail mix, regular, unsalted contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Snacks, trail mix, regular, unsalted provide similar amounts of Vitamin B5 per 100 calories.
• Both Raw Acorns as well as Snacks, trail mix, regular, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Acorns vs Snacks, trail mix, regular, unsalted:

• 100 calories of Acorns have 1.5 times more Manganese than Snacks, trail mix, regular, unsalted.
• While 100 kcal of Snacks, trail mix, regular, unsalted contain 1.3 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 3.7 times more Phosphorus and 5.3 times more Zinc than Raw Acorns.
• Both Acorns and Snacks, trail mix, regular, unsalted contain similar levels of Potassium per 100 calories.
• 100 calories of Acorns lack sufficient amounts of Zinc
• Both Raw Acorns as well as Snacks, trail mix, regular, unsalted lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Snacks, trail mix, regular, unsalted contain 1.5 times more Saturated Fat, 1.7 times more Omega 6 and 1.9 times more Protein than Raw Acorns.
• Both Acorns and Snacks, trail mix, regular, unsalted offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.