Comparing Nutrients in 14 ounces Cookies, chocolate chip, dry mix VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Acorns	6%	53%	41%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Acorns	Recommended Dietary Allowance
Energy	68% 1973kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	58% 9.87g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	124% 162g	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	32.6% 18.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	161% 2.1mg	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	50.6% 202μg	86.3% 345μg	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	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

	Cookies, chocolate chip, dry mix	Acorns	Recommended Dietary Allowance
Calcium	17% 171mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	274% 2.46mg	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	103% 8.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	231% 5.3mg	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	45.4% 318mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, dry mix versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, dry mix vs Acorns:

• 14 ounces of Cookies, chocolate chip, dry mix have 1.7 times more Vitamin B1 and 1.7 times more Vitamin B2 than Acorns.
• While 14 oz of Raw Acorns contain 4.2 times more Vitamin B5, 31.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Acorns provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6
• Both Cookies, chocolate chip, dry mix as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, dry mix vs Acorns:

• 14 ounces of Cookies, chocolate chip, dry mix have 2.6 times more Iron and more Sodium than Acorns.
• While 14 oz of Raw Acorns contain 2.1 times more Copper, 1.7 times more Magnesium, 3.7 times more Manganese and 2.6 times more Potassium than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Acorns contain similar levels of Calcium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, dry mix have 1.3 times more Energy, 2.7 times more Saturated Fat and 1.6 times more Carbohydrate than Acorns.
• While 14 oz of Raw Acorns contain 1.8 times more Omega 6 and 1.3 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Acorns offer comparable quantities of Fat per 14 ounces.