Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Acorns	Recommended Dietary Allowance
Energy	160% 4630kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	97% 31g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	NA	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	313% 408g	130g per day for Men 19-50 years
Sugars	144% 104g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 97g	NA	g per day for Men 19-50 years
Fiber	129% 49g	NA	38g per day for Men 19-50 years
Protein	130% 73g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	145% 580μg	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	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	193% 29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Acorns	Recommended Dietary Allowance
Calcium	167% 1670mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	456% 36.5mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	NA	55μg per day for Men 19-50 years
Sodium	499% 7480mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, with whole wheat vs Acorns:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 2.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.4 times more Vitamin B3 than Acorns.
• While 1 kg of Raw Acorns contains 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, with whole wheat vs Acorns:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 4.1 times more Calcium, 4.6 times more Iron, 4.5 times more Phosphorus, more Sodium and 2.2 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 3.2 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 1.4 times more Saturated Fat, 1.5 times more Omega 6 and 1.7 times more Carbohydrate than Acorns.
• While 1 kg of Raw Acorns contains 1.3 times more Fat than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Acorns offer comparable quantities of Energy and Protein per one kilogram.