Comparing Nutrients in 14 ounces Crackers, wheat, low salt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, wheat, low salt	Acorns	Recommended Dietary Allowance
Energy	64.7% 1877kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	84.3% 81.8g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	64.2% 20.6g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	NA	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	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	198% 258g	124% 162g	130g per day for Men 19-50 years
Sugars	71.4% 51.8g	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	47% 18g	NA	38g per day for Men 19-50 years
Protein	61% 34g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	167% 2mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	49.6% 198μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Acorns	Recommended Dietary Allowance
Calcium	19.4% 194mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	218% 17.5mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	307% 7.07mg	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	125% 873mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	243% 134μg	NA	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, low salt versus 14 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, low salt vs Acorns:

• 14 ounces of Crackers, wheat, low salt have 4.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.7 times more Vitamin B3 than Acorns.
• While 14 oz of Raw Acorns contain 1.4 times more Vitamin B5, 3.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt 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 Crackers, wheat, low salt vs Acorns:

• 14 ounces of Crackers, wheat, low salt have 5.6 times more Iron, 1.3 times more Manganese, 2.8 times more Phosphorus, more Sodium and 3.1 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 2 times more Copper and 2.7 times more Potassium than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Acorns contain similar levels of Calcium and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, low salt have 1.2 times more Energy, 1.7 times more Saturated Fat, 1.6 times more Carbohydrate and 1.4 times more Protein than Acorns.
• While 14 oz of Raw Acorns contain 1.7 times more Omega 6 than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Acorns offer comparable quantities of Fat per 14 ounces.