Comparing Nutrients in 1 kilogram Dried Acorns VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Dried Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	176% 5090kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	NA	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	619% 805g	130g per day for Men 19-50 years
Sugars	NA	122% 88.6g	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	NA	342% 130g	38g per day for Men 19-50 years
Protein	145% 81g	200% 112g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	542% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	539% 86.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	174% 8.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	662% 8.6mg	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	288% 1150μg	863% 3450μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	54% 540mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	378% 3.4mg	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	130% 10.4mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	1407% 32.4mg	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	147% 1030mg	667% 4670mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	NA	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Acorns versus 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Acorns vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Dried Acorns has 1.3 times more Vitamin B2 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 4.4 times more Vitamin B1, 3.6 times more Vitamin B3 and 3 times more Vitamin B9 than Dried Acorns.
• Both Dried Acorns and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• Both Dried Acorns as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dried Acorns vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 1 kilogram of Dried Acorns has 1.7 times more Calcium, 2.4 times more Copper and 1.8 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 26.9 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, more Sodium and 3.1 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 1.4 times more Energy, 17.4 times more Fat, 12 times more Saturated Fat and 8.4 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contains 1.5 times more Carbohydrate and 1.4 times more Protein than Dried Acorns.