Comparing Nutrients in 1 kilogram Cookies, fig bars VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Cookies, fig bars	Dried Acorns	Recommended Dietary Allowance
Energy	120% 3480kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	128% 41g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	NA	1.6g per day for Men 19-50 years
Omega 6	152% 26g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	545% 709g	413% 537g	130g per day for Men 19-50 years
Sugars	639% 464g	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	121% 46g	NA	38g per day for Men 19-50 years
Protein	66% 37g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Dried Acorns	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	535% 6.95mg	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	87.5% 350μg	288% 1150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	43.3% 6.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Dried Acorns	Recommended Dietary Allowance
Calcium	64% 640mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	909% 8.2mg	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	363% 29mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	593% 13.6mg	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	88.6% 620mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	233% 3500mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	4.46% 165g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fig bars versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fig bars vs Dried Acorns:

• 1 kilogram of Cookies, fig bars has 1.4 times more Vitamin B2 and more Vitamin B12 than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.3 times more Vitamin B3, 2.6 times more Vitamin B5, 9.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cookies, fig bars.
• Both Cookies, fig bars and Dried Acorns provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin B12
• Both Cookies, fig bars as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fig bars vs Dried Acorns:

• 1 kilogram of Cookies, fig bars has 2.8 times more Iron and more Sodium than Dried Acorns.
• While 1 kg of Dried Acorns contains 5.6 times more Copper, 3 times more Magnesium, 4 times more Manganese, 1.7 times more Phosphorus, 3.4 times more Potassium and 1.7 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Dried Acorns contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fig bars has 1.3 times more Carbohydrate than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.5 times more Energy, 4.3 times more Fat, 3.6 times more Saturated Fat, 2.3 times more Omega 6 and 2.2 times more Protein than Cookies, fig bars.