Comparing Nutrients in 1 kilogram Acorns VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Acorns	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	133% 3870kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	NA	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	557% 724g	130g per day for Men 19-50 years
Sugars	NA	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	110% 61.5g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	921% 12mg	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	218% 870μg	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	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

	Acorns	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	41% 410mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	404% 3.64mg	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	99% 7.9mg	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	967% 22.2mg	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	113% 790mg	423% 2960mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	NA	298% 164μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	7.54% 279g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 8 times more Vitamin B1, 8.6 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Acorns as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Acorns has 1.7 times more Copper and 1.4 times more Potassium than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 7.2 times more Calcium, 13.5 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3.4 times more Fat, 2.9 times more Saturated Fat and 1.7 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Acorns.
• Both Acorns and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy per one kilogram.