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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 1 kilogram of Dried Acorns has 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.
• While 1 kg of Cookies, fig bars contains 2.8 times more Iron and more Sodium than Dried Acorns.
• Both Dried Acorns and Cookies, fig bars contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Acorns has 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.
• While 1 kg of Cookies, fig bars contains 1.3 times more Carbohydrate than Dried Acorns.