Comparing Nutrients in 14 ounces Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Dried Acorns	Recommended Dietary Allowance
Energy	52% 1512kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	164% 213g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	64.5% 36g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	212% 2.76mg	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	170% 679μg	114% 456μg	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	9.26% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Dried Acorns	Recommended Dietary Allowance
Calcium	14.3% 143mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	361% 3.25mg	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	214% 17mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	235% 5.4mg	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	64% 448mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	66% 992mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with enriched flour, unsalted VS Dried Acorns per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, pretzels, hard, plain, made with enriched flour, unsalted versus 14 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Dried Acorns:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 3.1 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Acorns.
• While 14 oz of Dried Acorns contain 3.3 times more Vitamin B5 and 6 times more Vitamin B6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Snacks, pretzels, hard, plain, made with enriched flour, unsalted vs Dried Acorns:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 4.2 times more Iron, 1.3 times more Manganese, more Sodium and 1.3 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.5 times more Calcium, 3.1 times more Copper, 2.3 times more Magnesium and 4.9 times more Potassium than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Dried Acorns contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 1.5 times more Carbohydrate than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.3 times more Energy, 9 times more Fat, 5.4 times more Saturated Fat and 5.3 times more Omega 6 than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Snacks, pretzels, hard, plain, made with enriched flour, unsalted and Dried Acorns offer comparable quantities of Protein per 14 ounces.