Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Dried Acorns	Recommended Dietary Allowance
Energy	165% 4780kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	128% 41g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	NA	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	413% 537g	130g per day for Men 19-50 years
Sugars	489% 354g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	157% 88g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Dried Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	288% 1150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	125% 18.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Dried Acorns	Recommended Dietary Allowance
Calcium	53% 530mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	NA	55μg per day for Men 19-50 years
Sodium	245% 3680mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Dried Acorns:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Dried Acorns.
• While 1 kg of Dried Acorns contains 5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Acorns provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Dried Acorns:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 2.5 times more Iron, 1.8 times more Phosphorus, more Sodium and 1.6 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 3.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese and 3.7 times more Potassium than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Acorns contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 1.2 times more Saturated Fat and 1.2 times more Carbohydrate than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.5 times more Fat and 1.6 times more Omega 6 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Dried Acorns offer comparable quantities of Energy and Protein per one kilogram.