Comparing Nutrients in 14 ounces Rice and Wheat cereal bar VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Rice and Wheat cereal bar	Acorn Flour	Recommended Dietary Allowance
Energy	56% 1623kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	123% 120g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	48.7% 15.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	167% 217g	130g per day for Men 19-50 years
Sugars	174% 126g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	64.4% 36g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	236% 3.07mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	59% 9.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	210% 2.73mg	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	15% 59.5μg	113% 452μg	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	77.8% 11.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Acorn Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	269% 2.43mg	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	127% 10mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	301% 6.9mg	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	77% 540mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	NA	55μg per day for Men 19-50 years
Sodium	113% 1699mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	64.2% 7.06mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice and Wheat cereal bar VS Acorn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice and Wheat cereal bar versus 14 oz of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice and Wheat cereal bar vs Acorn Flour:

• 14 ounces of Rice and Wheat cereal bar have 4.7 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Acorn Flour.
• While 14 oz of Full fat Acorn Flour contain 14.5 times more Vitamin B5 and 7.6 times more Vitamin B9 than Rice and Wheat cereal bar.
• 14 ounces of Rice and Wheat cereal bar have insufficient amounts of Vitamin B5
• Both Rice and Wheat cereal bar as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Rice and Wheat cereal bar vs Acorn Flour:

• 14 ounces of Rice and Wheat cereal bar have 2.1 times more Iron, 1.3 times more Phosphorus, more Sodium and 2.8 times more Zinc than Acorn Flour.
• While 14 oz of Full fat Acorn Flour contain 1.4 times more Calcium, 3.3 times more Copper, 2.4 times more Magnesium and 5 times more Potassium than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Acorn Flour contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice and Wheat cereal bar have 1.3 times more Carbohydrate and 1.2 times more Protein than Acorn Flour.
• While 14 oz of Full fat Acorn Flour contain 3.3 times more Fat, more Saturated Fat and 3 times more Omega 6 than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Acorn Flour offer comparable quantities of Energy per 14 ounces.