Comparing Nutrients in 1 kilogram Acorns VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Acorns	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	133% 3870kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	21.2% 20.6g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	NA	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	68.6% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	620% 807g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	387% 147g	38g per day for Men 19-50 years
Protein	110% 61.5g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	325% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	61.5% 0.8mg	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	75% 300μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	72.7% 11mg	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 ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	41% 410mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	0% 0mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	NA	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	597% 4180mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	149% 82μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Acorns has 1.5 times more Vitamin B2, 6.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 1.8 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 1 kilogram of Acorns has more Copper and 1.4 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 4.9 times more Iron, 2.8 times more Magnesium, 5.3 times more Phosphorus and 6.1 times more Zinc than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Calcium per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 11.6 times more Fat, 7.2 times more Saturated Fat and 3.9 times more Omega 6 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contains 2 times more Carbohydrate and 1.8 times more Protein than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy per one kilogram.