Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%
Acorns	6%	53%	41%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Acorns	Recommended Dietary Allowance
Energy	128% 3710kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	33.4% 10.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	285% 4.56g	NA	1.6g per day for Men 19-50 years
Omega 6	164% 28g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	557% 724g	313% 408g	130g per day for Men 19-50 years
Sugars	426% 309g	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	182% 69g	NA	38g per day for Men 19-50 years
Protein	158% 88.2g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Acorns	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	743% 8.9mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	782% 10mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	748% 120mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.75mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	921% 12mg	406% 5.3mg	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	598% 2390μg	218% 870μg	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	8.9% 8mg	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	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Acorns	Recommended Dietary Allowance
Calcium	297% 2970mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	690% 6.2mg	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	1338% 107mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	967% 22.2mg	581% 13.4mg	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	423% 2960mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	298% 164μg	NA	55μg per day for Men 19-50 years
Sodium	344% 5160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Acorns:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 8 times more Vitamin B1, 8.6 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Acorns.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Acorns provide similar amounts of Vitamin B5 per one kilogram.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry as well as Raw Acorns have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry vs Acorns:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 7.2 times more Calcium, 13.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, more Sodium and 3.8 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.7 times more Copper and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry has 1.8 times more Carbohydrate and 1.4 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 3.4 times more Fat, 2.9 times more Saturated Fat and 1.7 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• Both Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry and Acorns offer comparable quantities of Energy per one kilogram.