Comparing Nutrients in 14 ounces Acorns VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	53% 1536kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	32% 41.8g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.12g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	3.97% 0.052mg	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	86.3% 345μg	12% 47.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.27% 371μg	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	39% 3.14mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	0% 0mg	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	44.8% 314mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	1.87% 63.5mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3% 111g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Acorns versus 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Acorns vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 14 ounces of Acorns have 2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 10.1 times more Vitamin B5, 40.6 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Raw Acorns as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 14 ounces of Acorns have 15.5 times more Copper, 12.4 times more Magnesium, more Manganese, 5.3 times more Phosphorus, 33.7 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.1 times more Calcium, 4.7 times more Iron and 3.1 times more Water than Raw Acorns.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 7.7 times more Energy, 113.6 times more Fat, 94 times more Saturated Fat, 45.1 times more Omega 6, 3.9 times more Carbohydrate and 4.3 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Energy and Omega 6