Comparing Nutrients in 14 ounces Acorns VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Acorns	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	53% 1536kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	NA	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	243% 176g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	534% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	556% 7.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	532% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	653% 8.5mg	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	1543% 6172μg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	49% 0.44mg	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	39% 3.14mg	963% 77mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	129% 2.96mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	200% 2993mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	583% 64mg	11mg per day for Men 19-50 years
Water	3% 111g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals ready-to-eat, QUAKER, CAP per 14 oz

Compare the macro and micronutrient content in 14 oz of Acorns versus 14 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Acorns vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Acorns have 4.9 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 14.4 times more Vitamin B1, 15.4 times more Vitamin B2, 11.7 times more Vitamin B3, 4 times more Vitamin B6 and 17.9 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Cereals ready-to-eat, QUAKER, CAP:

• 14 ounces of Acorns have 3.7 times more Calcium, 5.6 times more Copper, 1.8 times more Manganese and 2.9 times more Potassium than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 24.6 times more Iron, 2.1 times more Phosphorus, more Sodium and 31.7 times more Zinc than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 4.7 times more Fat, 6.4 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 14 oz of Cereals ready-to-eat, QUAKER, CAP contain 2.1 times more Carbohydrate than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Saturated Fat per 14 ounces.