Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Acorns	6%	53%	41%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Acorns	Recommended Dietary Allowance
Energy	65.4% 1897kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	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	200% 260g	124% 162g	130g per day for Men 19-50 years
Sugars	194% 141g	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	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	62.4% 35g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Acorns	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	49.5% 7.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Acorns	Recommended Dietary Allowance
Calcium	21% 210mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Acorns:

• 14 ounces of Cookies, peanut butter sandwich, regular have 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Acorns.
• While 14 oz of Raw Acorns contain 3.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, peanut butter sandwich, regular.
• 14 ounces of Acorns have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Acorns:

• 14 ounces of Cookies, peanut butter sandwich, regular have 1.3 times more Calcium, 3.3 times more Iron, 2.4 times more Phosphorus, more Sodium and 2.1 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 2.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 2.8 times more Potassium than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, peanut butter sandwich, regular have 1.2 times more Energy, 1.6 times more Saturated Fat, 1.6 times more Carbohydrate and 1.4 times more Protein than Acorns.
• Both Cookies, peanut butter sandwich, regular and Acorns offer comparable quantities of Fat and Omega 6 per 14 ounces.